CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Agility Ladder
15 Pull-ups
15 Dips
15 GHD sit-ups
15 Hip extension
15 OH squats
Skill/Strength
Handstand Walk (Practice max distance/obstacles)
WOD
Rows/Burpee Pull-ups/Deadlifts (Time)
5 Rounds for time:
-300m Row
-15 Burpee pull-ups
-7 Deadlifts, 255/175#
*Rx+ 315/205#