CrossFit Roselle – CrossFit
CFR Warm-Up (No Measure)
In 15 minutes:
Row/Bike/Run 2 minutes
2 Rounds of the following:
-10 GHD sit-ups
-10 Hip/Back extensions
-10 OH squats
-30 Double unders
Reverse lunge steps (10-10-8-8-6)
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
Tabata Sit-ups/Rows/Double-unders/Burpees (4 Rounds for reps)
Tabata style, 20 seconds on, 10 off x 8 sets of each movement:
Rows (for calories)
*Complete all sets of one movement before moving on to next.