CrossFit Roselle – CrossFit
Warm-up
Crossfit Warmup – 2 Rounds (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
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 20MIN:
8 OH Lunge steps, 45#/35# (step forward, then push back)
8 Burpees
8 OH Lunge steps
8 Pull-ups
*Rx+ OPEN WOD 16.1