12/9/19 CF

CrossFit Roselle – CrossFit


Warm-up (No Measure)

500m Row

20 Walking lunges

15 Shoulder kips

10 Burpees

5 Reverse burpees


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.


KB Swings/V-ups (Time)

3 Rounds for time of:

25 KB swings, 55#/35#

20 V-ups

*Rx+ 75#/55# and TTB