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 tire/sled pull (x3)
WOD
Row/Burpee Pull-ups (Time)
4 Rounds for time of:
Row 25 calories
12 Burpee pull-ups
*Rx+ Attempt to complete each round in under 2 minutes. Rx+ will also rest 2 minutes between rounds.