CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 12 Minutes:
-1 min stretch
-10/7 cal row/bike/ski
-10 GHD sit-ups
-10 Hip extensions
-10 PVC pass throughs
-10 OH squats
Skill/Strength
Reverse lunge steps (10-10-8-8-6-6)
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
WOD
Pull-ups/Wall Balls (AMRAP – Reps)
10 Minute Ladder:
-1 Pull-up
-2 Wall balls, 20/14#
-2 Pull-ups
-4 Wall balls
-3 Pull-ups
-6 Wall balls…etc.
*Continue adding 1 pull-up and two wall balls per round until time expires. Rx+ for C2B and 30/20#