CrossFit Roselle – CrossFit
Warm-up
CFR WARM-UP 5 (No Measure)
In 10 minutes, complete 5 rounds:
10 Quick Feet
10 Shoulder kips
5 Box jumps
5 Wall squats
5 Toes through rings
20 Sec handstand hold
Skill/Strength
2k Row (Time)
Max Effort 2k Row
WOD
DB Thrusters/TTB (Time)
30-20-10 Rep rounds for time of:
DB Thrusters, 35#/20#
Toes to bar
*Scaled/Masters 25#/15# and kipping knee raises. Rx+ 45#/30#.