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 (Work up to heavy single each arm in 15 min)
WOD
Rows/Turkish Get-ups/Box Jumps (Time)
For time:
-50 Cal row
-10 Turkish get ups, 55/35
-50 Box jumps, 24/20
-10 Turkish get ups, 55/35
-50 Cal row