CrossFit Roselle – CrossFit
Warm-up
Group stretch
3 Rounds:
-20 hip circle band side steps (10/side)
-5 med ball cleans
-5 burpee pull-ups
-5 reverse burpees
Skill/Strength
Front Squat (10-7-5-3-3-3-3-3)
WOD
Metcon (Time)
3 Rounds for Time of:
-30/24 calorie bike
-20 wall balls, 20/14#
-10 HSPUs
*Rx+ for 11/10′ target and wall facing HSPUs.