5/8/19 CF

CrossFit Roselle – CrossFit


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


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.


Rows/Ring Push-ups (Time)

5 Rounds for time of:

350m Row

20 Ring push-ups