CrossFit Roselle – CrossFit
Warm-up
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
Skill/Strength
Sleds/Yokes (3 trips x 150′)
Sled push or Yoke carry
WOD
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).