8/4/20 CF

CrossFit Roselle – CrossFit


Warm-up (No Measure)

Run 400m

Rotator cuff WU

Hip circle band WU

10 Burpee pull-ups


Back Squat (Heavy set of 2 in 25 minutes)


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).