6/13/17 CF

CrossFit Roselle – CrossFit


Agility Ladder (No Measure)

Various agility drills using ladder or hoops.


Back Squat (3-3-3-3-3)

Warm-up sets of 10-7-5, then start sets of 3. Increase weight each set if possible.


Wall Balls/Rope Climbs EMOM (12 Rounds for reps)

EMOM 12 Min:

Even: 12 Wall balls, 20#/14# to 12’/10′ targets

Odd: 2 Rope climbs, 18’/15′

*Scaled/Masters adjust weight/height of Wall balls, but maintain 12 reps. Also, scale to 1 rope climb or sub 10-15 ring rows each set.