CrossFit Roselle – CrossFit
Warm-up
Crossfit Warmup – 1 round (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
Sleds/Yokes (x3 )
Sled push or Yoke carry
WOD
KBS/DUs/Plank holds (Time)
5 Rounds for time of (15 min cap):
12 KB swings, 55#/35#
40 Double unders
60 Second plank hold (accumulated)
*Rx+ 75#/55# KBS, 50 DUs, 15 TTB