CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/bike 3 minutes
Hip circle band WU
KB goblet squat stretch
Lat stretch
3 Rounds:
-7 KB goblet squats
-7 Ring rows/pull-ups
-5 Burpees
Skill/Strength
Bench Press (5-5-5-5)
All sets @ 75% or more
WOD
1: DUs/Wall Balls/Pull-ups 1 (AMRAP – Rounds and Reps)
AMRAP 6 Min:
40 Double unders
15 Wall balls, 20/14#
10 Pull-ups
*Rx+ C2B.
Rest 3 min
@ 9:00, complete either 2a or 2b.
2a: DUs/Wall Balls/Pull-ups 2a (Time)
For time:
200 Double unders
75 Wall balls, 20/14#
50 Pull-ups
*Rx+ C2B.
2b: DUs/Wall Balls/Pull-ups 2b (AMRAP – Rounds and Reps)
AMRAP 9 minutes:
40 Double unders
15 Wall balls, 20/14#
10 Pull-ups
*Rx+ C2B.