4/20/21 CF

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

Rows/DUs/Sit-ups/Burpees (AMRAP – Rounds and Reps)

AMRAP 35 Minutes:

-50/40 Cal row

-50 Double unders

-35 Abmat sit-ups

-15 burpees

Rx+ bike and GHD.