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
Yoke Carry (4 trips x 50′)
WOD
Sit-ups & Pull-ups (Time)
For time:
60 sit-ups
50 hanging knee raises
40 GHD partial sit-ups
30 jumping pull-ups
20 ring rows
10 pull-ups
*Rx+ sit-ups/TTB/GHD sit-ups/pull-ups/strict pull-ups/bar MUs.