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 (5-5-5-5)
WOD
KB Swings/Burpees/Rope Climbs (Time)
10-9-8-7-6-5-4-3-2-1 Reps for time of:
KB swings, 75#/55#
Burpees
*Complete 1 rope climb after each round, 18’/15′