7/22/16 CF

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

WOD

Metcon (Time)

5 Rounds of:

20 Double unders

10 Burpees

5 Shoulder to overhead, 155#/105#

*Rest 3 minutes between rounds. Rx+ 185#/125#