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