CrossFit Roselle – CrossFit
Warm-up
Crossfit Warmup – 1 round (No Measure)
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
Turkish Get Up (30 reps not for time)
15 min cap, that means 1 rep every 30 seconds. Use one light weight for all reps.
WOD
Sprints/Burpees (AMRAP – Reps)
EMOM 20 minutes:
Odd: Sprint 150′
Even: Burpees for 20 seconds
*Record number of burpees completed each round and add for total reps.