CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 10 Min:
-10 Hip circle band plate step overs
-6 MC hip stretches
-10 Lunge jumps
-4 Burpee pull-ups
-3 Strict toes to bar
-Handstand hold
Skill/Strength
Front Rack Walking Lunge (4 x 25′)
Do a couple of WU sets, then begin.
WOD
OH Walking Lunges/Ring Dips (Time)
5 Rounds for time:
-20 OH walking lunges, 45#/35#
-10 Ring dips
*Rx+ for 20#/14# vest