6/22/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/bike/ski 2 minutes

Rotator cuff WU

90/90 hip stretch

PVC pass throughs

Half pigeon

Front rack stretch

10 Shoulder Presses

10 Front squats

10 Ring rows

10 Push-ups

WOD

Wall Balls/Push Presses/MUs (AMRAP – Rounds and Reps)

AMRAP 10 Min:

-21 Wall balls, 20/14#

-14 Push presses, 95/65#

-7 Bar muscle ups

*Rx+ Ring MUs.

Skill/Strength

Push Press (Heavy single in remaining time)