11/6/18 CF

CrossFit Roselle – CrossFit


Warm-up (No Measure)

1 Minute each:

– Calf stretch

– KB Goblet squat stretch

– PVC pass throughs

– Shoulder kips


AMRAP 5 Minutes:

– 20 Double unders

– 5 Strict toes to bar

– 5 Med ball cleans


Box Step Ups (5-5-5-5)

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.
5 reps/leg. Increase weight each set if possible.


Rows/Box Jumps (Time)

5 Rounds for time of:

350m Row

10 Box jumps

*Start box jumps at 24″/20″ and add height each round if possible. Goal is to finish as high as possible. Scaled/Masters start at 20″/16″. Rx+ start at 30″/24″.