CrossFit Roselle – CrossFit
Warm Up
Row 500m
Sampson stretch
10 Pull-ups
10 Dips
10 GHD sit-ups
10 Back extensions
10 OH squats
50 double unders
WOD
Rows/Runs/Box Jumps/Push-ups/Rope Climbs/Muscle-Ups (Time)
2 Rounds for time of:
500m Row
400m Run
50 Box jumps, 24″/20″
40 Push-ups
5 Rope climbs, 18’/15′
4 Muscle-ups