7/12/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR WARM-UP 7 (No Measure)

In 10 minutes:

Row 500m

20 Mountain climber hip stretches

10 Med ball cleans w/ bounce at bottom

20 Shoulder kips

10 Burpee pull-ups ( scale – 10 burpees + 10 banded pull-ups)

Handstand walk in remaining time

Skill/Strength

Overhead Squat (3-3-3-3-3)

WOD

TTB/Burpee Box Jump Overs (Time)

For time:

10-9-8-7-6-5-4-3-2-1 reps of:

Toes to bar

Burpee box jump overs, 24″/20″