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
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.
WOD
Metcon (Time)
3 Rounds for time:
5 Wall walks
10 Split jerks, 135#/95#, alternating legs each rep
20 Toes to bar