CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Calf stretch
Half pigeon
Couch stretch
50 Double unders
20 Lunge jumps
10 Toes through rings
Handstand walk/holds
Skill/Strength
Box Step Ups (10-7-5-5-5)
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.
Reps are for each leg. Start each set with weaker leg.
WOD
V-ups/Push-ups (Time)
5 Rounds for time of:
-30 V-ups
-20 Push-ups
*Rx+ GHD sit-ups & ring dips