CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Shoulder Warm-up
Hip Circle Band Warm-up
–
30 Walking lunges
20 Wall balls
10 Pull-ups
Skill/Strength
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.
Shoulder Press (10-7-5-3-3-3)
WOD
Wall Balls/SDHPs (AMRAP – Rounds and Reps)
AMRAP 8 Minutes:
12 Wall balls, 20#/14#
8 Sumo deadlift high pulls, 95#/65#