CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up (No Measure)
In 15 minutes:
Row 500m
2 Rounds of the following:
-Sampson Stretch
-10 Pull-ups
-10 Push-ups/dips
-10 GHD sit-ups
-10 Hip/Back extensions
-10 OH squats
-30 Double unders
Skill/Strength
Reverse lunge steps (10-8-8-6-6)
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
WOD
Push Presses/Burpee Box Jumps (Time)
21-15-9 Reps for time of:
Push presses, 95#/65#
Burpee box jumps, 24″/20″
*Rx+ 135#/95# & burpee box jump overs, 24″/20″. Masters Rx 75#/55#.