CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/bike/ski 2 minutes
Sampson stretch
Half pigeon stretch
PVC pass throughs
–
AMRAP 6 minutes
10 Hip circle band step up and overs
10 Wall balls
5 Burpee pull-ups
–
90/90 hip stretch
Skill/Strength
Back Squat (Heavy set of 2 in 20 minutes)
WOD
Pull-ups/Squats (Time)
For time:
50 pull-ups
50 squats, 95#/65#
*Partition as need. Rx+ C2B pull-ups and 155#/105#. Scaled/Masters RRs and 75#/55#.