CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Calf stretch
KB goblet squat stretch
Childs pose
T-spine openers
Reverse bridge
Laying twister stretch
Shoulder kips
–
10 Ring rows to deep ring dips
20 Walking lunges
10 pull-ups
10 Wall balls
5 muscle ups
*Scale/modify movements as needed.
WOD
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)
For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.
Time cap: 20 min.