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
WOD
Runs/Box Jumps/KB swings (3 Rounds for reps)
3 Rounds of the following:
In 8 minutes, complete the following:
Run 800m
15 Box jumps, 24″/20″
AMRAP KB swings in remaining time, 55#/35#
*Rest 5 minutes after each round. Rx+ 30″/24″