CrossFit Roselle – CrossFit


Group Stretch (No Measure)

Static stretches, yoga poses, etc.

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


Metcon (4 Rounds for reps)

WOD: 4 Rounds of:

Row 500m for time

Max reps shoulder press, 95#/65#

Rest as needed between rounds. Go immediately into the shoulder presses after completing the row. The row is an all out effort – do not pace. Scale the weight so that you are able to get at least 10 reps on your first set. If you can easily do 20+ reps, then scale up. Use the same weight for all sets. No racks allowed.