3/18/20 CF

CrossFit Roselle – CrossFit


Warm-up (No Measure)

Row 500m

Rotator cuff WU

Hip circle band WU

AMRAP 5 minutes:

-8 Walking lunges

-6 Toes to bar

-4 Wall balls

-2 Burpee pull-ups


Back Squat (10-8-6-4-3-3-3)


Wall Balls/Pull-ups (Time)

For time:

35 Wall balls

30 Pull-ups

35 Wall balls

20 Pull-ups

35 Wall balls

10 Pull-ups

*Wall ball weight is 20#/14#. Scale reps as needed. Sub jumping pull-ups. Rx+ chest to bar pull-ups.