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
WOD
Ski 1K (Time)
Ski 1K for time
Bike 2 Miles (Time)
Bike 2 miles for time
Row 3k (Time)
Row 3k for time