12/29/21 CF

CrossFit Roselle – CrossFit

Warm-up (No Measure)

In 10 min:

Row/bike/ski 2 minutes

Hip circle band WU

-10 Lunge jumps

-10 Wall balls

-10 GHD sit-ups

-10 Push-ups

Skill/Strength

Back Squat (10-8-6-4-3-3-3-3)

WOD

V-ups/Wall Balls/Hand Release Push-ups (Time)

2 Rounds for time:

-50 V-ups

-40 Wall balls, 20/14#

-30 Hand release push-ups

*Rx+ GHD sit-ups, ring dips.