CrossFit Roselle – CrossFit
Warm-up
CFR WARM-UP 7 (No Measure)
In 10 minutes:
Row 500m
20 Mountain climber hip stretches
10 Med ball cleans w/ bounce at bottom
20 Shoulder kips
10 Burpee pull-ups ( scale – 10 burpees + 10 banded pull-ups)
Handstand walk in remaining time
Skill/Strength
Back Squat (2-2-2-2-2)
WOD
Rows/Squats/Pull-ups (Time)
21-15-9 Reps for time of:
Row (calories)
Air squats
Pull-ups
Air squats
*Rx+ sub pistols and C2B pull-ups.