CrossFit Roselle – CrossFit
Warm-up
Agility Ladder (No Measure)
Various agility drills using ladder or hoops.
Skill/Strength
A: DB Bench Press (8-8-8-8)
B: DB Bent Over Row (8-8-8-8)
Single arm, use bench for support
8 reps/arm. Alternate w/ A.
WOD
Wall Balls/Burpees (Time)
30-20-10 Reps for time of:
Wall balls, 20#/14#
Burpees
*Scaled/Masters 21-15-9 rep rounds and 20#/10# to 9′ target. Rx+ for 6″ target burpees.