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
GHD Sit-ups/Devil’s Presses/DUs/Pull-ups (Time)
5 Rounds for time of:
-20 GHD sit-ups
-10 Devil’s presses, 40/25#
-50 Double unders
-10 Pull-ups
*Rest 3 minutes between rounds. Rx+ 50/35# and C2B pull-ups.