CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
In 10 minutes:
Row/bike 2 minutes
Sampson stretch
Straight legged deadlifts
Good mornings
Reverse lunge steps
Thrusters
Deadlift (10-7-5-3-3-3)
15 minutes – no extra time, no extra sets
WOD
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.