CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Roll out 10 minutes
Row 500m
15 Burpee pull-ups
Skill/Strength
A: DB Bench Press (8-8-8-8)
B: DB Pullover (5-5-5-5)
WOD
Weighted Step-ups/Med Ball Seated Twists (Time)
50-40-30-20-10 reps for time of:
Weighted step-ups, 45#/25#
Med ball seated twists, 20#/14#
*Alternate legs each rep. Over and back = 1 rep.