CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
In 10 Min:
Row 3 minutes
Shoulder kips 30 seconds
Bear crawl 1 minute
Backwards crabwalk 1 minute
Duck walk 1 minute
Frog hop 1 minute
Muscle ups in remaining time (sub pull-ups + dips)
Skill/Strength
Front Squat (2-2-2-2-2)
Get at least 3 heavy sets of 2 in. Recommended warm-up sets of 10-7-5 then start on sets of 2.
WOD
Burpees/Wall Balls/KB Swings (Time)
30-20-10 Reps for time of (15min cap):
Burpees
Wall Balls, 20#/14#
KB Swings, 55#/35#
*Scaled/Masters 20-15-10 reps and scale weight as needed. Rx+ 6″ target burpees, 12’/10′ WB target and 75#/55# KB swings.