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
Bike/Push-ups/KBS/Burpees (Time)
5 Rounds for time:
-25/20 Cal bike
-20 HR Push-ups
-25 KB swings, 55/35#
-20 Burpees
*Rx+ Ring dips, 75/55#