CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Plate Warm-up:
10 straight legged DLs
10 front squats
10 shoulder presses
10 ground to overhead
10 OH lunge steps
10 floor wipers
45#/35#
Weightlifting
Deadlift (2-2-2-2-2-2)
WOD
Metcon (Time)
3 Rounds For Time:
350m Row
20 Ring dips
5 Handstand Push-ups (Rx+ for parallette deficit)