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
Sleds/Yokes (3 Trips x 150′)
Sled push or Yoke carry
WOD
Rows/Burpees/Runs (Time)
3 Rounds for time of:
500m Row
21 Burpees
400m Run