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
Reverse tire/sled pull (x3 )
Cone to cone, down and back. Goal is to go as heavy as possible without having to stop.
WOD
Metcon (Time)
5 Rounds for time of:
30 Double unders
10 OH squats, 95#/65#
*Rx+ 135#/95#