4/16/18 CF

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.