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
Skill/Strength
Box Jumps (Max Height )
WOD
Wall balls/abmat sit-ups (Time)
3 Rounds for time:
25 Wall balls, 20#/14#
25 Abmat sit-ups
*Rx+ 30#/20# & toes to bar