CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
10 Min Cage Run
– EMOM, stop and do:
–8 walking lunges (1st min)
–10 shoulder kips (2nd min)
–5 OH squats w/ PVC (3rd min)
Skill/Strength
Overhead Squat (Heavy single in 15 minutes)
WOD
Rows/Pull-ups (Time)
For Time (20 min cap):
750m Row
35 Pull-ups
500m Row
25 Pull-ups
250m Row
15 Pull-ups
*Scale reps as needed (banded/jumping pull-ups okay today – avoid ring rows) Rx+ Sub 15/12/9 MUs.