CrossFit Roselle – CrossFit
Warm-up
CFR WARM UP #1 (No Measure)
In 15 Minutes:
Roll out 5 minutes
Row 500m
15 Shoulder Kips
10 Mountain climber hip stretches
AMRAP remaining time:
– 5 Pull-ups
– 5 Dips
– 5 V-ups
– 5 Supermans
– 5 OH squats
Skill/Strength
Deadlift (3-3-3-3-3)
Touch and go if possible. Drop when necessary. Go heavy, but maintain great form throughout.
WOD
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#