CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/Bike 2 minutes
Rotator cuff WU
Hip circle band WU
PVC pass throughs
Burgener WU
Skill/Strength
Snatch Pull + Full Snatch (1 Rep Every 90 seconds for 15 minutes)
WOD
Wall Balls/Burpees (Time)
30-20-10 Reps for time of:
Wall balls, 20#/14#
Burpees
*Scaled/Masters 21-15-9 rep rounds and 20#/10# to 9′ target. Rx+ for 6″ target burpees.