CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up (No Measure)
In 15 minutes:
-Row 500m
-Rotator cuff exercises
-Hip circle band
-10 Pull-ups
-10 Dips
-10 Hollow rocks
-10 OH squats
Double unders in remaining time
Skill/Strength
Overhead Squat (Heaviest set of 3 in 20 minutes)
WOD
Burpees/Pull-ups/Double Unders (Time)
5 Rounds for time of:
-6 Burpees
-8 Pull-ups
-40 Double unders
*Rx+ 6″ target burpees, 4 MUs in place of 8 PUs, UB DUs .