6/13/19 CF

CrossFit Roselle – CrossFit


CFR Warm-Up (No Measure)

In 15 minutes:

-Row 500m

-Rotator cuff exercises

-Hip circle band

-10 Pull-ups

-10 Dips

-10 Hollow rocks

-10 OH squats

Double unders in remaining time


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.


Bench Presses/Box Jumps (Time)

For time:

10-9-8-7-6-5-4-3-2-1 reps of Bench presses alternated with

20-18-16-14-12-10-8-6-4-2 reps of Box jumps

*Post weight and height to comments.