CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up (No Measure)
In 15 minutes:
Row/Bike/Run 2 minutes
Sampson Stretch
2 Rounds of the following:
-10 Pull-ups
-10 Push-ups/dips
-10 GHD sit-ups
-10 Hip/Back extensions
-10 OH squats
Skill/Strength
Sleds/Yokes (3 x 50m )
Sled push or Yoke carry
WOD
Farmer’s Carry/Hurdle jumps/Wall Climb (AMRAP – Rounds and Reps)
AMRAP 15 minutes:
-200m Single arm farmer’s carry, 55/35#
-15 Hurdle jumps, 24/20″
-1 Wall climb, 8/6′
*Rx+ 75/55# and 30/24″