CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up (No Measure)
In 15 minutes:
-Row 500m
-Rotator cuff exercises
-Hip circle band
-10 Pull-ups
-10 Dips
-10 Hollow rocks
-10 OH squats
Double unders in remaining time
WOD
Rows/Burpees 4 Rounds (4 Rounds for time)
4 Rounds, Each for Time of:
-500m Row
-30 Bar facing burpees
*Every 10 minutes, coplete one round AFAP. Rest the remainder of the 10 minutes.