CrossFit Roselle – CrossFit
Warm-up (No Measure)
In 10 min:
Row/bike/ski 2 minutes
Hip circle band WU
-10 Lunge jumps
-10 Wall balls
-10 GHD sit-ups
-10 Push-ups
Skill/Strength
Back Squat (10-8-6-4-3-3-3-3)
WOD
V-ups/Wall Balls/Hand Release Push-ups (Time)
2 Rounds for time:
-50 V-ups
-40 Wall balls, 20/14#
-30 Hand release push-ups
*Rx+ GHD sit-ups, ring dips.