CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
20 Shoulder kips
20 Duck walk steps
15 Reverse Burpees
15 Burpee pull-ups
Skill/Strength
Push Press (3-3-3-3-3)
WOD
Rows/Box Jumps (Time)
5 Rounds for time of:
350m Row
10 Box jumps
*Start box jumps at 24″/20″ and add height each round if possible. Goal is to finish as high as possible. Scaled/Masters start at 20″/16″. Rx+ start at 30″/24″.
Cool Down
Yoga Poses/Stretches (No Measure)
Spend 5-10 minutes as a group – Coach’s choice of movements.