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.