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
Sleds/Yokes (3 trips x 50m)
Sled push or Yoke carry
WOD
Runs/GHD sit-ups/HSPUs (Time)
3 Rounds for time:
-400m Run
-25 GHD sit-ups
-15 HSPUs
*Rx+ strict HSPUs. Rx++ strict w/ 20/14# vest.