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
Turkish Get Up (1-1-1-1-1-1-1)
1 rep each arm/set. Increase weight each set if possible.
WOD
Metcon (AMRAP – Rounds and Reps)
10 MIN Ladder:
1 Pull-up
1 Push-up
1 Sumo deadlift high pull, 75#/55#
2 Pull-ups
2 Push-ups
2 Sumo deadlift high pulls
*Continue adding 1 rep to each movement until time runs out. Rx+ for C2B pull-ups, ring dips, and 135#/95#
Compare to 5/13/16