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
Deadlift (3-3-3-3-3)
WOD
SDHPs/L-Sit Holds (Time)
21-18-15-12-19-6-3 Reps of:
Sumo deadlift high pulls, 75#/55#
L-sit holds (in seconds)
*Rx+ 115#/75# and L-pull-ups; scaled/masters 55#/35# and V-sit holds..