CrossFit Roselle – CrossFit
Warm-up
Medball Partner Warmup (No Measure)
Row 500m each, then
10 reps each with a partner:
– Medball Pitch/Catch
– Medball Sit Up
– Medball Twist
– Med Volleyball
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.
WOD
Rows/Ring Push-ups (Time)
5 Rounds for time of:
350m Row
20 Ring push-ups