CrossFit Roselle – CrossFit
Happy Friday!!! Go hard today and have some fun!
Warm-up
Agility Ladder (No Measure)
Gymnastics
Skill Day (Practice makes perfect!)
Rope climbs, pistols, and handstand push-ups
Metcon
Metcon (Time)
WOD: For time (20min cap):
45 Ring rows
40 DB push-presses, 45#/30#
35 V-ups
30 Medicine ball cleans, 20#/14#
25 Pull-ups
20 Burpees
– OR –
Rx+ WOD: For time (20min cap):
5 Rope climbs
40 Handstand push-ups
35 Toes-to-bar
30 Pistols
25 Chest to bar pull-ups
20 Burpees