CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/Bike 2 minutes
Couch stretch
Hip circle band WU
PVC pass throughs
Shoulder kips
AMRAP 5 minutes:
-4 Toes to bar
-5 OH squats
-6 Lunge jumps
-7 Push-ups
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/Burpees (Time)
For time:
10-9-8-7-6-5-4-3-2-1 KB swings, 55#/35#
*Perform 5 burpees after each round. Rx+ 75#/55# & 6″ target burpees.