CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
40 Double unders
30 Walking lunge steps
20 Shoulder kips
10 Med ball cleans
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Barbell front rack stretch w/ partner
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Sit at bottom of front squat for 30 seconds w/ barbell for 2 sets w/ 30 second rest between
Skill/Strength
Front Squat (1RM)
WOD
TTB/Burpee Box Jump Overs (Time)
For time:
10-9-8-7-6-5-4-3-2-1 reps of:
Toes to bar
Burpee box jump overs, 24″/20″