9/24/20 CF

CrossFit Roselle – CrossFit


CFR Warm-Up (No Measure)

In 15 minutes:

Row 500m

2 Rounds of the following:

-Sampson Stretch

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

-30 Double unders


Sleds/Yokes (3 trips x 150′)

Sled push or Yoke carry


Quick Feet/HR Push-ups/Toes to Bar (AMRAP – Reps)

Every 2 minutes for 20 minutes:

-10 Quick feet

-7-12 HR push-ups

-7-12 Toes to bar

*Rx+ ring dips. Pick a rep scheme and try to stick with it each round. Score is total reps of HR PUs and TTB completed (do not score QF).