CrossFit Roselle – CrossFit
Warm-up
#2 CFR Warm-Up (No Measure)
In 15 minutes:
Roll out 5 minutes
1 minute double unders
30 sec Sampson stretch each side
20 shoulder kips
10 mountain climber hip stretches
10 burpees
10 pull-ups
10 dips
30 second L-sit
10 overhead squats
Couch stretch in remaining time
Skill/Strength
Max Effort Unbroken Wall Balls (AMRAP – Reps)
1 set of max effort unbroken wall balls, 20#/14#
Scale as needed so you can do 20+
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes:
3 Deadlifts, heavy
5 Barbell roll-outs
30 Double unders
*Post weight used in notes. Should be heavy but something you could do touch-and-go if you wanted. Roll-outs are from the knees.