6/25/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

PVC pass throughs

Shoulder kips

MC hip stretches

12 Ring rows

12 Push-ups

12 SDHPs

7 Pull-ups

7 Dips

7 KB swings

50 Double unders

WOD

Pull-ups/Push-ups/KB Swings/Runs (Time)

6 Rounds for time of:

-10 Pull-ups

-10 Push-ups

-15 KB swings, 55#/35#

-400m Run

*Rest 3 minutes between rounds. Rx+ for C2B pull-ups, ring dips, and 75#/55#
Goal is to go unbroken if at all possible each round. Scale reps/weight/distance as needed. Each round shouln’t take more than 4 minutes to complete.