CrossFit Roselle – CrossFit
Warm-up
Box Jump/Roll to Stand/Handstand (No Measure)
-Box Jumps
-Roll to Stand (sub sit-ups)
-Handstand Hold (sub overhead barbell hold)
*20 seconds on/10 seconds off x 3 rounds.
Skill/Strength
Sleds/Yokes (x3 down and back)
Sled push or Yoke carry
WOD
Runs/KB Swings (Time)
For time:
Run 800m
40 KB swings, 55#/35#
Run 400m
20 KB swings, 55#/35#
Run 200m
10 KB swings, 55#/35#
*Rx+ for 75#/55# and under 10min.
Cool Down
Crossfit Warmup – 1 round (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