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
Back Squat (10-10-10-10)
WOD
Run/DB Snatches/Burpees/DB C&J/Row (Time)
For time:
400m Run
30 DB Snatches, alternating arms each rep, 50#/35#
20 Burpees
30 DB Clean & jerks, alternating arms each rep, 50#/35#
40 Cal Row
–
Rx+
For time:
30 Cal Row
10 DB snatches, alternating arms each rep, 90#/60#
20 Burpees
10 DB clean & jerks, alternating arms each rep, 90#/60#
30 Cal Assault Bike