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
Pull-ups/Push-ups/Med ball twists/Rows (10 Rounds for reps)
Every 3 minutes for 30 minutes:
8 Pull-ups
9 Push-ups
10 Sit-up twists
11 Cal row
*Rx+ 6 CTB pull-ups, 7 Ring dips, 8 TTB, 9 Cal Assault Bike. Masters 6,7,8,9 reps of Rx. No one is allowed to work longer than 90 seconds/round. Post total reps completed each round.