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
A: DB Bench Press (5-5-5-5)
Complete set of A immediately followed by set of B, then rest.
B: DB Pullover (5-5-5-5)
Complete set of A immediately followed by set of B, then rest.
C: Deadlift (Heaviest single in 15 minutes)
Complete C once all sets of A&B completed. 15 minute strict time cap.
WOD
50 Burpees for Time (Time)
Complete 50 Burpees for time.