9/12/22 CF

CrossFit Roselle – CrossFit

Warm Up

Warm-up (No Measure)

Group stretch

3 rounds of:

-11/8 cal bike

-8 V-ups

-8 push-ups

-8 lunge jumps

Skill/Strength

Ring Dips (practice)

Weighted Dips (5-5-5-5)

WOD

Rows/TTB/Box Jumps/Ring Dips/Wall Walks (Time)

AMRAP 14 minutes:

-50/40 Cal row

-40 Toes to bar

-30 Box jumps, 24/20″

-20 Ring dips

-10 Wall walks