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
Yoke Carry (4 trips x 50′)
Sledgehammer Strikes (4 x 20 strikes, 10/arm)
WOD
Bike/Burpees/Sit-ups (AMRAP – Reps)
For Total Reps:
-1min Bike for cals
-2min Burpees for reps
-3min Sit-ups for reps
*Score is total reps, break down in notes.