CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 10 Minutes:
40 Double unders
30 Sec banded shoulder stretch each arm
20 Hollow rocks
10 Med ball cleans w/ bounce at bottom
5 Wall squats
1 Wall walk
Skill/Strength
Back Squat (3-3-3-3-3)
WOD
KB swings/Burpees (Time)
21-15-9 Reps for time of:
KB Swings, 55#/35#
Burpees
*Rx+ 75#/55#. Goal is to be fast and unbroken. All out effort.