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
Deadlift (7-7-7-7)
WOD
Double unders/Burpees (Time)
4 Rounds for time of:
10 Cal row
15 Med ball cleans, 20#/14#
20 Ring push-ups
*Rx+ 15 Cal row, 5 Squat cleans, 185#/125#, 10 Ring dips