CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute each:
– Calf stretch
– KB Goblet squat stretch
– PVC pass throughs
– Shoulder kips
Then,
AMRAP 6 Minutes:
– 30 Double unders
– 20 Sec Handstand Hold
– 10 Wall squats
– 10 Lunge jumps
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
DUs/Pull-ups/KB Holds (Time)
3 Rounds for time of:
– 50 Double unders
– 20 Pull-ups
– 60 second double KB front rack hold, 55#/35#