CrossFit Roselle – CrossFit
Compare to 8/14/15 – post time difference to notes. Good luck!!!
Warm-up
Active Warm-up (No Measure)
High knees, butt kicks, etc. Dynamic.
Crossfit Warmup – 1 round (No Measure)
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
Weightlifting
Overhead Squat (1RM)
Metcon
DU/KBS/WB/TTB/OHS (Time)
WOD: 2 Rounds for time of (16min cap):
50 Double unders
40 KB swings, 55#/35#
30 Wall balls, 20#/14#
20 Toes to bar
10 OH squats, 115#/75#