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
WOD
Runs/Rests 2 (Time)
Run 200m, rest 30 sec
Run 400m, rest 60 sec
Run 800m, rest 90 sec
Run 1600m, rest 120 sec
Run 800m, rest 90 sec
Run 400m, rest 60 sec
Run 200m