CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
500m Row
20 Walking lunges
15 Shoulder kips
10 Burpees
5 Reverse burpees
Skill/Strength
Box Step Ups (10-10-10-10)
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. Do a couple of warm-up sets, then start.
WOD
KB Swings/V-ups (Time)
3 Rounds for time of:
25 KB swings, 55#/35#
20 V-ups
*Rx+ 75#/55# and TTB