7/20/22 CF

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

Runs/GHD Sit-ups/Wall Walks (Time)

3 Rounds for time:

-800m Run

-30 GHD sit-ups

-10 Wall walks

*Rest 3 min between rounds.