CrossFit Roselle – Endurance
Warm-up
Row/Standard Warm-up (No Measure)
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
WOD
Jumping jacks/sit-ups/jump rope/squats (5 Rounds for reps)
Complete 5 Rounds of:
1 minute jumping jacks
1 minute Abmat sit-ups
1 minute jump ropes
1 minute air squats
*Rest 4 minutes between each round. Keep track of total reps each round and record. Goal is max reps each round.