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
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 30 minutes:
-Run 800m
-20 Sledgehammer strikes
-Heavy sled push 50m
-Heavy sled pull 25m (arms only)
*Post weights used in notes.