CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up (No Measure)
In 15 minutes:
Row 500m
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
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
-2 Rope climbs
-5 Deadlifts, heavy
-10 Box jumps
-25 GHD sit-ups
-50 Double unders