CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Calf Stretch
Goblet squat stretch
PVC pass throughs
Shoulder kips
–
10 Box jumps
10 Toes to bar
10 Barbell thrusters
10 Dips
Pistol practice 2 minutes
Handstand hold practice 2 minutes
Skill/Strength
Box Step Ups (3 Heavy sets of 10, 5 reps/leg)
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.
WOD
Clapping Push-ups/Quick Feet/Air squats (Time)
Every 90 seconds for 10 Rounds:
– 10 Clapping push-ups
– 10 Quick feet
– 15 Air squats
Get through each round as fast as possible. Post LONGEST round time for your score. Chest to deck on the push-ups, and hips below parallel at bottom and fully open at top of squats.