CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/Bike/Ski 2 minutes
Hip circle band WU
Rotator cuff WU
10 Wall balls
10 Burpee pull-ups
Skill/Strength
Back Squat (10-7-5-3-2-2-2-2)
WOD
Wall Ball 2 for 1s/Triple Unders (Time)
10-9-8-7-6-5-4-3-2-1 Reps for time of:
-Wall ball 2 for 1s, 20/14
-Triple unders
*WB 2 for 1 = regular wall ball but complete air squat before med ball comes back down from hitting target. If you can do DUs, you will perform TU attempts if you can’t get actual TU. If you can’t do DUs, you will do DU attempts.