CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Group stretch
AMRAP 5 minutes:
-30 Double unders
-10 Lunge jumps
-5 Burpee pull-ups
-5 Roll to stands
Skill/Strength
Reverse lunge steps (10-10-8-8-6-6)
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
WOD
KB Swings/Pull-ups/Burpees (Time)
21-15-9 Reps of:
KB swings, 55#/35#
Pull-ups
Burpees
*Scaled/Masters 18-12-6, 45#/25#, ring rows. Rx+ 75#/55#, C2B, and 6″ target burpees.