CrossFit Roselle – CrossFit
Warm-up
CFR Warm-up #3 (No Measure)
Roll out 5 minutes
Banded Calf/hamstring stretch
OH band stretch
Couch stretch
–
5-4-3-2-1 reps of:
Burpees
Pull-ups
OH squats
WOD
Runs/Rows/Burpees (3 Rounds for time)
Each Segment For Time:
Run 1 mile
Rest 8 minutes
Row 2000m
Rest 8 minutes
100 Burpees