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
Shoulder Press (3-3-3-3-3)
WOD
Lunge Jumps/Sit-ups/Push-ups/Pull-ups/Burpees (Time)
2 Rounds for time of:
50 Lunge jumps
40 Abmat sit-ups
30 Push-ups
20 Pull-ups
10 Burpees
Reverse Lunges/TTB/Burpees/MUs (Time)
2 Rounds for time of:
20 Reverse lunge steps, 135#/95#
15 Toes to bar
10 Burpees
5 Muscle ups