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
Deadlift (Heavy double in 25 minutes)
WOD
Deadlifts/Burpees (Time)
5 Rounds for time of:
5 Deadlifts, 275#/185#
10 Burpees