1/30/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Min:

Row 500m

15 GHD sit-ups

15 Hip extensions

15 Wall balls

15 Toes through rings

Skill/Strength

Deadlift (10-8-6-4-2-2-2-2)

20 min cap. Finish 30 min into class.

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.