CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/Bike 2 minutes
Hip circle band WU
Rotator cuff WU
Shoulder kips
AMRAP 5 Minutes:
-8 Lunge jumps
-6 Med ball twists
-4 Med ball cleans
-20 Sec HS hold
Skill/Strength
Back Squat (10-8-6-4-3-3-3-3)
WOD
KB Swings/Burpees (Time)
For time:
75 KB Swings, 55#/35#
50 Burpees
*Scaled 50 KBS, 45#/25# and 30 Burpees. No Rx+ option – just go AFAP.