CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Group Roll Out, then in 10 minutes:
2 Rounds of:
– 40 Double unders
– 30 Shoulder kips
– 20 MC hip stretches
– 10 Wall squats
*Perform KB windmills in remaining time.
Skill/Strength
Pull-ups (Practice while setting up for WOD)
WOD
Rows/Bench Presses/Rests (4 Rounds for time)
4 Rounds of:
Row 500m AFAP
ME Bench Press, 135#/85#
Rest 3 minutes between rounds.
*Row 500m for time, then immediately go into your max effort set of bench press. Once finished, rest approximately 3 min and repeat. Scale weight to something you can do 10+ reps unbroken your first set. Post row times and reps each round to notes.