11/16/16 CF

CrossFit Roselle – CrossFit


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


Sleds/Yokes (x3 down and back)

Sled push or Yoke carry


Deadlift/Pull-up Holds EMOM (Weight)

EMOM 20 minutes:

Even: 20 second deadlift hold

Odd: 20 second ring row hold (body in straight line, rings touching chest)

Rx+ for chin over bar holds. Masters Rx for 15 second holds. Record weight used.

Cool Down

Push-Ups ME x 3 (3 Rounds for reps)

Push-Ups ME x 3

*Rest as needed between sets. If you have a Push-Up PR, use it.