CrossFit Roselle – CrossFit
Warm-up
Yoga Poses/Stretches (No Measure)
Spend 5-10 minutes as a group – Coach’s choice of movements.
Warm-up (No Measure)
3 Rounds of:
10 KB swings
5 Slow lowers from inverted hang (sub 10 ring rows)
10 Pistols (sub box pistols or step ups)
Skill/Strength
Squat Clean Thruster (1 Rep EMOM 10 min)
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.