CrossFit Roselle – CrossFit
Warm-up
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
Gymnastics
Bar Muscle-ups (Practice)
WOD
Metcon (AMRAP – Reps)
AMRAP 7MIN:
10 Power snatches, 45#/35#
5 Jumping chest to bar pull-ups
Rx+ OPEN WOD 16.3