CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/bike/ski 2 minutes
Hip circle band WU
3 Rounds of:
-8 Goblet squats
-4 Burpee pull-ups
Skill/Strength
Back Squat (4 x 5 )
Work up to heavy-ish set of 5 and perform 4 working sets.
WOD
Pull-ups/Dips (Time)
10-9-8-7-6-5-4-3-2-1 Reps for time of:
Pull-ups
Dips
*Rx+ 20/14# vest.