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
Front Squat (3-3-3-3-3)
WOD
Push Presses/Burpee Box Jumps (Time)
21-15-9 Reps for time of:
Push presses, 95#/65#
Burpee box jumps, 24″/20″
*Rx+ 135#/95# & burpee box jump overs, 24″/20″. Masters Rx 75#/55#.
Cool Down
Push-Ups ME x 3 (3 Rounds for reps)
Push-Ups ME x 3
*Rest as needed between sets. If you have a Push-Up PR, use it.