CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
In 15 minutes:
Row/Bike 2 min
Rotator cuff WU
Hip circle band WU
AMRAP remaining time:
-10 lunge step backs w/ barbell
-5 back squats
-5 push presses
-5 pull-ups
Skill/Strength
Back Squat (10-8-5-3-3-3)
Reverse lunge steps (10-8-8-6-6)
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
WOD
500m Row (Time)
Max Effort 500m Row