CrossFit Roselle – CrossFit
Warm-up
Row/Standard Warm-up (No Measure)
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
Skill/Strength
Power clean + front squat + push press + thruster (1-1-1-1-1-1-1)
Complete each movement consecutively without setting bar down.
WOD
Wall ball/Med ball twist ladder (AMRAP – Rounds and Reps)
AMRAP 10 min:
1 Wall ball
1 Med ball twist
2 Wall balls
2 Med ball twists
3 Wall balls
3 Med ball twists
…continue in this pattern until time runs out. Rx is 20#/14#. Rx+ is 30#/20# and Toes to bar in place of the med ball twists.