4/4/17 CF

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

Pull-ups (3 x ME. Rest approx 3 minutes between attempts.)

If you can easily hit 20+ reps, you can elect to do C2B pull-ups.

WOD

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Scaled/Masters 20#/10# to 9′ target. If needed, partition with abmat sit-ups to hit 150 total reps.