CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Rotator Cuff WU
Hip Circle Band WU
Sampson Stretch
–
AMRAP 5 Minutes:
-4 Med ball cleans
-5 Push-ups
-6 Lunge jumps
-7 Hollow rocks
Skill/Strength
Back Squat (Heavy single in 25 minutes)
WOD
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#