CrossFit Roselle – CrossFit
Warm-up
Agility Ladder (No Measure)
Various agility drills using ladder or hoops.
Skill/Strength
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.
WOD
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.