4/8/21 CF

CrossFit Roselle – CrossFit


Warm-up (No Measure)

In 10 minutes:

Row/bike 2 minutes

Sampson stretch

Straight legged deadlifts

Good mornings

Reverse lunge steps


Deadlift (10-7-5-3-3-3)

15 minutes – no extra time, no extra sets


The “Ghost” (6 Rounds for reps)

6 Rounds for total reps:

1 min Row (cal)

1 min Burpees

1 min Double unders

1 min Rest

Shoot for as many reps as possible of each movement! Don’t game it and save yourself just for the double unders.