CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Stretch
Cardio 2 min
AMRAP 5 Min:
10 Quick feet
5 Pull-ups
5 Med ball cleans/Goblet squats
10 Sit-ups
HS hold
Skill/Strength
Reverse lunge steps (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.
Increase reps w/ lighter weight. You can also sub ME lunge jump sets.
WOD
DB Snatches/DB OH Lunges (Time)
21-15-9 Reps for time of:
DB snatches left arm
DB OH lunge steps left arm
DB snatches right arm
DB OH lunge steps right arm
*Rx 50#/35#, Rx+ 75#/50#
Use KB as needed. You can also sub ball slams or plate ground to OH for the snatches (use 2 hands as needed for the OH walking lunges).