CrossFit Roselle – CrossFit
Warm-up
CFR WARM-UP 4 (No Measure)
Do as much as you can in 10 minutes:
Row 2 minutes
1 minute inchworm push-ups
1 minute duck walk
1 minute frog jumps
1 minute shoulder pass-throughs using PVC/band
Standard CF Warm-up 15 reps each
WOD
Nutts (Time)
10 Handstand Push-ups
15 Deadlifts, 250#
25 Box Jumps, 30″
50 Pull-ups
100 Wall-Ball Shots, 20#
200 Double-Unders
400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here
Girl Rx 165# DLs, 24″ BJ, 14# WB, 35# Plate carry.