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
Skill/Strength
DB Bench Press (5-5-5-5-5)
DB Pullover (5-5-5-5-5)
WOD
Metcon (Time)
For time:
Row 400m
30 Double unders
20 Burpees
10 Deadlifts, 225#/155#
20 Burpees
30 Double unders
Row 400m
*Rx+ 315#/205#