CrossFit Roselle – CrossFit
Warm-up
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
Skill/Strength
Back Squat (10-8-6-4-3-3-3)
WOD
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.