CrossFit Roselle – Open Gym
Skill/Strength
Reverse lunge steps (4-4-4-4-4)
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
4 total reps, so 2/leg. No pausing/resting with knee on ground. If you pause, it is a failed rep.
Box Step Ups (4-4-4-4-4)
Back rack position. Step up and stand on top of box using only one leg. Do all reps with one leg before changing to other leg. Hip crease should be below knee when foot is resting on top of box.
4 reps EACH leg. Start with weaker leg. Make sure working leg stands to full extension without help from non-working leg.
Shoulder Press (3-3-3-3-3)
Start at 80% and increase each rep if possible.