CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
– Calf stretch
– KB Goblet squat stretch
– PVC pass throughs
– Shoulder kips
Then,
AMRAP 6 Minutes:
– 5 Box jumps
– 5 Ring dips
– 6 Lunge jumps
– Handstand hold
Skill/Strength
Back Squat (5-5-5-5)
3 warm-ups sets, then start your sets of 5. Increase weight each set if possible.
Shoulder Press (3-3-3-3)
3 warm-up sets, then start your sets of 3. Increase weight each set if possible. No racks, alternate sets with squats.
WOD
Wall Balls/TTB (Time)
30-20-10 reps for time of:
-Wall balls, 20#/14#
-Toes to bar
*Scale weight as needed. Sub kipping knee raises/v-ups.