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
Turkish Get Up (Heavy single each arm 15 minutes)
WOD
Rows/Sit-ups/Walking Lunges (Time)
For time (25min cap):
2000m Row
200 Abmat sit-ups
200 Walking lunges
*Any order, partition as needed.