CrossFit Roselle – CrossFit
Warm-up
Crossfit Warmup – 2 Rounds (No Measure)
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
Weightlifting
Front Squat (2-2-2-2-2)
Bench Press (5-5-5-5)
WOD
1-Mile Run (Time)
Max Effort 1-Mile Run