CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Calf stretch
Hip circle band stretch
PVC pass throughs
Reverse bridge
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AMRAP 5 Minutes:
-6 Walking lunges
-4 KB swings
-2 Burpee pull-ups
Skill/Strength
Reverse lunge steps (10-10-8-8-6)
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
WOD
Runs/Renegade Rows/Box Jumps (AMRAP – Rounds and Reps)
AMRAP 18 minutes:
Run 400m
20 Renegade rows (alt arms each rep)
10 Box jumps
*Record rounds completed and post weight used and box height in comments.