CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
In 15 min:
Row/bike 2 minutes
Sampson stretch
Hip circle band WU
Rotator cuff WU
PVC pass throughs
OH squats
-10 med ball cleans
-10 burppe pull-up
-14 lunge jumps
Skill/Strength
Front Squat (4RM)
20 min to complete
WOD
2021 CFG Quartfinals Workout 3 (Time)
For time:
120 Wall balls, 20#/14#
120 Cal row
*15 min cap. No partitioning. Scale reps as needed based on experience, use appropriate med ball weight so that depth and target are hit each rep.