CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Sampson Stretch
Up/Down dog, child’s pose
–
AMRAP 5 Minutes:
-10 Lunge jumps
-8 KB swings
-6 Strict pull-ups (use bands if needed)
-4 HSPUs (strict if you can)
Skill/Strength
Reverse lunge steps (10-10-8-8-6-6)
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
WOD
Row/KB Swings (Time)
For time:
– 50/40 Cal Row
– 50 KB swings, 55#/35#
*Rx+ 75#/55#