Announcements
We will be closed on Thanksgiving Day, Thursday 11/24/16. We will only have 2 classes Friday 11/25/16 at 8:30am and 9:30am. Regular schedule the remainder of the week.
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
Skill/Strength
Back Squat (5-5-5-5-5)
WOD
Box Jumps/KB Swings (Time)
5 Rounds for time of:
10 Box jumps, 24″/20″
15 KB swings, 55#/35#
*Rx+ 30″/24″ and 75#/55#. Masters 24″/20″ and 45#/25#. Step ups allowed for masters.
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.