CrossFit Roselle – CrossFit
Warm-up
CFR Warm-up #3 (No Measure)
Roll out 5 minutes
Banded Calf/hamstring stretch
OH band stretch
Couch stretch
–
5-4-3-2-1 reps of:
Burpees
Pull-ups
OH squats
WOD
Burpees/Sit-ups/Rows (6 Rounds for time)
6 Rounds, each for time of:
10 Burpees
20 Abmat sit-ups
500m Row
*Rest 3 minutes between rounds. First 2 rounds at 50% effort. Second 2 rounds at 70% effort. Last 2 rounds at 90% effort. Record times for each round.