11/7/17 CF

CrossFit Roselle – CrossFit


#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


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+


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.