6/24/16 CF

CrossFit Roselle – CrossFit

Warm-up

Row/Standard Warm-up (No Measure)

Row 500m

Standard warm-up x 1

10 Pull-ups/Ring rows

10 Ring dips/push-ups

10 GHD sit-ups/V-ups

10 Back extensions/supermans

10 OH squats with bar/pvc

Skill/Strength

Sleds/Yokes (x3 trips down & back)

Sled push or Yoke carry

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Min:

2 Wall walks

10 Pull-ups

30 Double unders



Rx+

10 HSPUs

5 Muscle ups

30 Double unders