CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/Bike for 2 minutes
-Calf stretch
-KB Goblet squat stretch
-Rotator cuff WU
-Hip circle band WU
2 Rounds of:
-10 box jumps
-10 push-ups
-10 pull-ups
-10 KB swings
-10 TTB
-10 Wall balls
WOD
Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target