9/27/17 CF

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.