12/8/16 CF

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..