CrossFit Roselle – CrossFit
Warm-up
Yoga Poses/Stretches (No Measure)
Spend 5-10 minutes as a group – Coach’s choice of movements.
Agility Ladder (No Measure)
Various agility drills using ladder or hoops.
WOD
Rope Climbs/Box Jumps/KB Swings (Time)
5 Rounds for time of:
1 Rope climb, 18’/15′
7 Box jumps, 24″/20″
15 KB swings, 55#/35#
*Rest 3 minutes between rounds. Rx+ Legless, 30″/24″, 75#/55#