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
WOD
KBS/Med Ball Twists/Runs (Time)
5 Rounds for time of:
20 KB swings, 55#/35#
30 Med ball twists, 20#/14#
400m Run
*Rx+
3 Rounds for time of:
20 KB swings, 75#/55#
30 GHD sit-ups
400m Run