CrossFit Roselle – CrossFit
Warm-up
Yoga Poses/Stretches (No Measure)
Spend 5-10 minutes as a group – Coach’s choice of movements.
Warm-up (No Measure)
EMOM 7 Minutes:
10 High knees
5 Push-ups/HSPUs
5 KB swings
Skill/Strength
Box Jumps (Max Height)
15 minutes to work up to max height box jump
WOD
Row/Plate Ground to OH/OH Walking Lunges (Time)
For time:
21-15-9 Rep rounds of:
Plate Ground to OH, 45#/35#
Overhead Walking Lunges, 45#/35#
*Row 500m before each round. Rx+ use 65#/45#.