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.