CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Stretch/Roll out 10 minutes
-Row/Bike 2 min
2 Rounds of:
-10 pull-ups
-10 dips
-10 GHD sit-ups
-10 back extensions
-10 OH squats w/ barbell
-20 double unders
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Min:
-40/30 Cal
-30 Wall balls, 20/14
-20 Sumo deadlift high pulls, 75/55
-10 Burpees over bar
Rx+ 30/20 cal Echo bike and 115/75.