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
Sleds/Push-ups/V-ups/Burpees (5 Rounds for time)
5 Rounds, each for time of:
-1 Sled push x 50m, 205#/135#
-15 Push-ups
-12 V-ups
-9 Burpees
*Rest approx. 3 minutes between rounds. Rx+ 295#/185#, ring dips, & TTB. All sled pushes are high/low.