CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Group stretch
Agility ladder
Skill/Strength
A: Close Grip Bench Press (8-8-8-8)
Hands just at shoulder width. Barbell still touches chest during each rep.
B: DB Bent Over Row (8-8-8-8)
Single arm, use bench for support
Complete set of B immediately after set of A
WOD
Rows/Rope Climbs/GHD Sit-ups (Time)
5 Rounds for time:
-20/16 Cal row
-2 Rope climbs, 18/15′
-16 GHD sit-ups