CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
5 minute group stretch
SDHP – demo/practice
–
3 Rounds of:
-10 SDHPs w/ KB or barbell
-10 Sit-ups (first 10 straight-legged, second 10 butterfly, third 10 V-ups)
-100m run
–
GHD practice
DU practice and plank holds
WOD
Rows/Runs/Weighted sit-ups (Time)
3 Rounds for time of:
-500m/400m Row
-400m Run
-30 Weighted sit-ups, 25#/15#
*Rx+ GHD sit-ups (no weight)
Cool Down
Metcon (No Measure)
30 Hip Extensions
20 Back Extensions
10 Hip & Back Extensions
*Not for time