CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Sampson stretch 30 sec/side
20 Walking lunge steps
10 Mountain climber hip stretches
10 Med ball cleans w/ bounce at bottom
20 Shoulder kips
10 Strict toes to bar/toes through rings
10 Push-ups
Skill/Strength
Back Squat (2RM)
WOD
Pull-ups/Burpees (AMRAP – Rounds and Reps)
10 Minute Ladder:
1 Pull-up
1 Burpee
2 Pull-ups
2 Burpees
*Continue adding 1 pull-up and 1 burpee each round until time expires. Rx+ for C2B pull-ups.