CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up (No Measure)
In 15 minutes:
Row/Bike/Run 2 minutes
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
Weighted Pull-ups (3-3-3-3-3)
WOD
Rows/Double Unders/Burpees (Time)
For time:
-50 Cal row
-75 Double unders
-50 Burpees
-75 Double unders
-50 Cal row