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
Bench Press (10-8-6-4-3-3-3)
WOD
GHD Sit-ups/DUs/Lunge Jumps/Burpees (Time)
For time:
50 GHD sit-ups
100 Double unders
50 Lunge jumps
25 Burpees
50 Lunge jumps
100 Double unders
50 GHD sit-ups
*Sub Abmat sit-ups and straight legged DLs as needed.