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
Muscle-ups (Practice/Progressions)
WOD
2016 Master’s Online Qualifier Event 4 (55-59) (Time)
For time (20min cap):
55 Burpees
34 Overhead squats, 75#/55#
21 Ring Dips
Rx+ for 95#/65# OHS and 21 Muscle ups