CrossFit Roselle – CrossFit
Warm-up
#1 CFR Warm-up (No Measure)
Roll out 5 min
Row 5 min
Standard warm-up x 1
– 10 pull-ups
– 10 dips
– 10 sit-ups
– 10 supermans
– 10 OH squats
Skill/Strength
Back Squat (3-3-3-3-3)
WOD
Wall Balls/Pull-ups (Time)
For time:
35 Wall balls
30 Pull-ups
35 Wall balls
20 Pull-ups
35 Wall balls
10 Pull-ups
*Wall ball weight is 20#/14#. Scale reps as needed. Sub jumping pull-ups. Rx+ chest to bar pull-ups.