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′