11/7/19 CF

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


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.


Ball Slams/Box Jumps (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

15 Ball slams, 30#/20#

8 Box jumps, 30″/24″