1/2/19 CF

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#