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
Bench Press (Heavy set of 3 in 20 minutes)
WOD
V-ups/HR Push-ups/Box Jumps (Time)
3 Rounds for time of:
-30 V-ups
-20 HR push-ups
-10 Box jumps, 30/24
*Rx+ GHD sit-ups, ring dips, 37/30