CrossFit Roselle – CrossFit
Warm-up (No Measure)
Roll out 10 minutes
EMOM 5 minutes:
-4 MC Hip stretches
-4 Push-ups
-4 Med ball cleans
-4 Toes to bar
-15 Sec HS hold
Skill/Strength
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.
WOD
Ball Slams/Box Jumps (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
15 Ball slams, 30#/20#
8 Box jumps, 30″/24″