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
WOD
Metcon (Time)
5 Rounds for time of:
-25 Abmat sit-ups
-10 Shoulder to OH
-250m row
*Rest 3 Minutes between rounds. Record weight used in notes. Rx+ GHD sit-ups and 15/11 cal bike.