CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up (No Measure)
In 15 minutes:
-Row 500m
-Rotator cuff exercises
-Hip circle band
-10 Pull-ups
-10 Dips
-10 Hollow rocks
-10 OH squats
Double unders in remaining time
Skill/Strength
Back Squat (10-8-6-4-2-2-2)
WOD
DUs/Rows/Squats/Burpee Pull-ups (Time)
For time:
100 Double unders
75 Cal row
50 Squat jumps
25 Burpee pull-ups
*Rx+ wear 20#/14# vest.