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
Ring Dips (practice)
Kipping practice.
WOD
Sit-ups/Walking lunges/Pull-ups (Time)
21-15-9 Reps for time of:
Abmat sit-ups
OH walking lunges, 35#/25#
Pull-ups
OH walking lunges, 35#/25#
*Rx+ Toes to bar, 45#/35#, Chest to bar pull-ups