CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
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
WOD
Sit-ups/Weighted Step-ups/Pull-ups (Time)
For time (35 min cap):
30-27-24-21-18-15-12-9-6-3 sit-ups
20-18-16-14-12-10-8-6-4-2 weighted step-ups, 50#/35# and 24″/20″
10-9-8-7-6-5-4-3-2-1 pull-ups
*Rx + GHD, 75#/50#, and C2B pull-ups