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 lunge steps (10-10-10-10-10)
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
5 each leg/set.
WOD
KB swings/Ring push-ups (Time)
10 Rounds for time of:
10 KB swings, 55#/35#
7 Ring push-ups
*Rx+ 75#/55# and Ring dips in place of the Ring push-ups