9/16/22 CF

CrossFit Roselle – CrossFit


Warm-up (No Measure)

Group stretch

Agility ladder


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


Rows/Rope Climbs/GHD Sit-ups (Time)

5 Rounds for time:

-20/16 Cal row

-2 Rope climbs, 18/15′

-16 GHD sit-ups