3/18/16 CF

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 – Reps)

AMRAP 13 Minutes:

55 Deadlifts, 135#/95#

55 Wall Balls, 20#/14#

55 Cal row

55 Hand release push-ups

*Rx+ 16.4 – 225#/155#, HSPUs