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
Gymnastics
Pull-ups (Kipping/Butterfly practice, ME)
Metcon
Deadlifts/Burpees (Time)
5 Rounds for time of:
5 Deadlifts, 275#/185#
10 Burpees