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.