CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Roll out 10 minutes
Row 500m
10 Pull-ups
10 Push-ups
10 Hollow rocks
10 Supermans
10 OH squats
WOD
Rows/HR Push-ups/KB Holds (Time)
5 Rounds for time of:
-Row 500
-20 HR push-ups
-90 Second double KB/DB front rack hold, 55#/35#
*Rest 3 minutes between rounds. Rx+ Ring dips & 75#/55#