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″