CrossFit Roselle – CrossFit
Warm-up
Row/Standard Warm-up (No Measure)
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
WOD
Rows/Shoulder Presses (4 Rounds for reps)
4 Rounds of:
Row 500m for time, then immediately perform max rep shoulder presses, 95#/65#.
Rest 3 minutes between efforts.
Scale weight so that you can do a minimum of 10 reps your first round. If you can easily hit 20+ reps, scale up. Racks are not allowed. Record number of reps completed as well as row times for each round.