CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Roll out 10 min (whole body)
500m Row
Up/down dog
Childs pose
Half pigeon
Laying twister
Reverse bridge
WOD
QF/Reverse Lunge Steps/BOB/STOH (Time)
5 Rounds for time of:
-12 Quick Feet
-10 Reverse lunge steps, 115#/75#
-8 Bar over burpees
-6 Shoulder to OH
-4 Bar over burpees
*Rest 3 minutes between each round. Rx+ 155#/105#. Scale reps as needed.