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
Farmer’s Carry (3 x 150′)
WOD
Wall balls/Double unders (Time)
3 Rounds for time of:
35 Wall balls, 20#/14#
70 Double unders
*Rx+ for going unbroken.