CrossFit Roselle – CrossFit
Warm-up
Row/Standard Warm-up (No Measure)
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
WOD
Rows/Bench Presses (4 Rounds for reps)
4 Rounds of:
Row 500m for time.
Max Effort Bench press, 135#/95#
*Rest as needed between rounds. Make sure you have a spotter each round. Scale to a weight you can do 10+ reps/round. If you can easily do 20+ reps, scale up.