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
Bench Press (5-5-5-5-5)
WOD
Echo Bike/Burpees/Pull-ups (Time)
36-24-12 Reps of:
-Echo bike cals
-Burpees
-Pull-ups
*Girl Rx 27-18-9 cals. Rx+ C2B.