10/1/19 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

-Row 500m

-Rotator cuff exercises

-Hip circle band

-10 Pull-ups

-10 Dips

-10 Hollow rocks

-10 OH squats

Double unders in remaining time

Skill/Strength

Back Squat (10-8-6-4-2-2-2)

WOD

Runs/Wall balls (AMRAP – Rounds and Reps)

AMRAP 12 min:

200m Run

15 Unbroken wall balls, 20#/14#

*Rx+ 25 UB wall balls each round.