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
Floor Press (Heavy set of 3 in 20 minutes)
WOD
Pull-ups/Sumo Deadlift High Pulls/Barbell Roll-Outs (Time)
5 Rounds for time of:
-12 Pull-ups
-10 Sumo Deadlift High Pulls, 95#/65#
-8 Barbell roll-outs
*Rx+ C2B and 115#/75#.