CrossFit Roselle – CrossFit
Warm-up
CFR WARM UP #1 (No Measure)
In 15 Minutes:
Burgener Warm-up
Sampson Stretch 30 sec/side
4 Rounds of:
– 5 Pull-ups
– 5 Dips
– 5 OH squats
10 Burpees
50 Double unders
Roll out in remaining time.
Skill/Strength
Sleds/Yokes (3 Trips Down & Back)
Sled push or Yoke carry
WOD
Runs/Ground to OH/OH Walking Lunges (Time)
For Time:
Run 400m
21 Plate ground to OH
42 OH walking lunges
Run 400m
15 Plate ground to OH
30 OH walking lunges
Run 400m
9 Plate ground to OH
18 OH walking lunges
*Rx 45#/35#, Rx+ 65#/45#. Scale run distance or weight/reps as needed.