CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Roll out 10 minutes
-400m run
-10 Pull-ups
-10 Dips
-10 Strict TTB
-10 Split squats/leg
Skill/Strength
DB Split Squat (10 reps/leg x 4 sets)
Immediately after each set, do 10 slow, strict ring rows.
WOD
Pull-ups/Wall Balls (AMRAP – Reps)
10 Minute Ladder:
-1 Pull-up
-2 Wall balls, 20/14#
-2 Pull-ups
-4 Wall balls
-3 Pull-ups
-6 Wall balls…etc.
*Continue adding 1 pull-up and two wall balls per round until time expires. Rx+ for C2B and 30/20#