12/16/21 CF

Posted on December 16, 2021 at 2:00 am.

Written by Wodify

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/bike/ski 2 minutes

Hip circle band WU

3 Rounds:

-10 Lunge jumps

-8 Wall balls

-6 Push-ups

-4 Pull-ups

Skill/Strength

1: Back Squat (Heavy set of 3 in 25 minutes)

2a: Weighted Pull-ups (Heavy single in 15 minutes)

2b: Weighted Dips (Heavy single in 15 minutes)