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
Burpees/Sit-ups/Rows (6 Rounds for time)
6 Rounds, each for time of:
10 Burpees
20 Abmat sit-ups
500m Row
*Rest 3 minutes between rounds. This WOD is about pacing, not overall combined time. Start off slow and controlled and increase effort each round. The goal is negative splits. Record times for each round.