CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up (No Measure)
In 15 minutes:
Row/Bike/Run 2 minutes
2 Rounds of the following:
-Sampson Stretch
-10 Pull-ups
-10 Push-ups/dips
-10 GHD sit-ups
-10 Hip/Back extensions
-10 OH squats
-30 Double unders
Skill/Strength
Toes-To-Bar (Practice 15 minutes)
WOD
Cored Out (AMRAP – Rounds and Reps)
AMRAP 20 Minutes:
500m Row
20 Abmat sit-ups
10 Floor wipers, 95#/65#
20 Med ball twists, 20#/14#
10 TTB