CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up (No Measure)
In 15 minutes:
Row 500m
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
Broad Jump (Distance)
Max Effort Broad Jump
WOD
Metcon (Time)
3 rounds for time of:
21 OH walking lunges, 45#/35#
15 Toes to bar
9 Box jumps, 24″/20″
*Rx+ 65#/45#, 30″/24″