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
WOD
Rows/Runs/Ball Slams (Time)
For time:
Row 1500m
Run 1000m
100 Ball slams, 30#/20#
Run 1000m
Row 1500m
*Both runs are with slam ball.