CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Shoulder Warm-up
–
Hip Circle Band Warm-up
–
2 Rounds of:
-8 Ground to OH w/ plate
-8 OH walking lunges
-8 OH squats w/ plate
Skill/Strength
Paused Front Squat (Heavy set of 2 in 25 minutes)
Floor Press (Heavy set of 2 in 25 minutes)
WOD
Quick Feet/KB Swings (AMRAP – Reps)
EMOM 10 Minutes:
-10 Quick feet
-10 KB swings, 75#/55#
Score is total KB swings completed. 100 means you completed 10 reps/rd for 10 full rds.