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
Deadlift (3-3-3-3-3)
WOD
Rope climbs/Burpees (Time)
For time:
3 Rope climbs, 18’/15′
18 Burpees
2 Rope climbs
12 Burpees
1 Rope climb
6 Burpees
*Sub 9 ring rows for each rope climb.