10/19/20 CF

CrossFit Roselle – CrossFit


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)


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.


Row/KB Swings (Time)

For time:

– 50/40 Cal Row

– 50 KB swings, 55#/35#

*Rx+ 75#/55#