4/20/16 CF

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

Skill/Strength

Shoulder Press (3-3-3-3-3)

WOD

KB Swings/Burpees/Rope Climbs (Time)

10-9-8-7-6-5-4-3-2-1 Reps for time of:

KB swings, 75#/55#

Burpees

*Complete 1 rope climb after each round, 18’/15′