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.