CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
10 Back extensions
10 Hip extensions
10 GHD sit-ups
10 Box jumps
10 Toes through rings
10 KB swings
10 Pull-ups
50 Double unders
WOD
Rows/KB Swings/Pull-ups (10 Rounds for reps)
Every 3 Min for 30 Min (10 Rounds):
10/8 Cal Row
10 KB swings, 55#/35#
10 Pull-ups
*Absolute all out efforts each round. Masters/Scaled 7-10 Rounds of 7/5 cal Row, 7 KBS, 45#/25#, 7 Pull-ups or Ring rows. Rx+ 10/8 cal Assault bike, 10 KBS 75#/55#, 10 C2B Pull-ups.