CrossFit Roselle – CrossFit
Warm-up
Med ball cleans/MCHS/Shoulder kips (No Measure)
20 seconds on/10 seconds off x 3 rounds:
Med ball cleans w/ bounce at bottom
Mountain climber hip stretch
Shoulder kips
Skill/Strength
Back Squat (8RM)
3 warm-up sets and only 3 attempts.
WOD
Row/Push-ups/Wall balls/Double unders (Time)
5 Rounds for time of (15min cap):
10 Cal Row
15 Push-ups
20 Wall balls, 20#/14#
25 Double unders
*Rx+ Assault Bike, Ring Dips, 12’/10′ WB targets, UB DUs.