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
Skill/Strength
Muscle-ups (progressions/practice)
WOD
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Masters Rx 7 pull-ups & 7 push-ups per round, 115#/75#
Nasty Girls V2 (Time)
3 Rounds for time of:
50 alternating pistols
7 Muscle-Ups
10 Hang Power Cleans, 175# / 115#