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
WOD
Quick Feet/Burpees/Double Unders (Time)
6 Rounds for time of:
-10 Quick feet
-10 Burpees
-50 Double unders
-10 Burpees
-10 Quick feet
*Rest 3 minutes between each round. Scale so that first round is less than 3 minutes.