CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Run 400m
Rotator cuff WU
Hip circle band WU
10 Burpee pull-ups
Skill/Strength
Back Squat (Heavy set of 2 in 25 minutes)
WOD
Squat Jumps/Pull-ups (AMRAP – Rounds and Reps)
10 Minute Ladder:
-10 Squat jumps
-2 Pull-ups
-10 Squat jumps
-4 Pull-ups
-10 Squat jumps
-6 Pull-ups, etc.
*Continue adding 2 pull-ups each round until time expires. Rx+ for 10 pistols/1 MU per round (increase MU reps by 1 each round).