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
Back Squat (4-4-4-4-4)
WOD
Wall Balls/Pull-ups/Burpees (Time)
3 Rounds for time of:
15 Wall balls, 20#/14#
12 Pull-ups
9 Burpees
*Rx+ for 12’/10′ targets, C2B, and 6″ target burpees.