4/9/21 CF

CrossFit Roselle – CrossFit


Warm-up (No Measure)

In 15 min:

Row/bike 2 minutes

Sampson stretch

Hip circle band WU

Rotator cuff WU

PVC pass throughs

OH squats

-10 med ball cleans

-10 burppe pull-up

-14 lunge jumps


Front Squat (4RM)

20 min to complete


2021 CFG Quartfinals Workout 3 (Time)

For time:

120 Wall balls, 20#/14#

120 Cal row

*15 min cap. No partitioning. Scale reps as needed based on experience, use appropriate med ball weight so that depth and target are hit each rep.