CrossFit Roselle – CrossFit
Warm-up
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
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
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.