CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute each:
– Calf stretch
– KB Goblet squat stretch
– PVC pass throughs
– Shoulder kips
Then,
Row 500m
20 Thrusters, 45#/35#
10 Pull-ups
Skill/Strength
Back Squat (10-8-6-4-2-2-2)
Warm-up sets included.
WOD
Wall Balls/Pull-ups (Time)
For time:
35 Wall balls
30 Pull-ups
35 Wall balls
20 Pull-ups
35 Wall balls
10 Pull-ups
*Wall ball weight is 20#/14#. Scale reps as needed. Sub jumping pull-ups. Rx+ chest to bar pull-ups.