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
Skill/Strength
Kettlebell Swing (10-10-10-10)
WOD
Bike/Pull-ups (4 Rounds for time)
4 Rounds each for time of:
-15/11 cal bike
-15 pull-ups
*Rx+ C2B
Rest approx 2 minutes between rounds. Each round time is scored individually.