CrossFit Roselle – CrossFit
Warm-up
Row & Roll (No Measure)
Row 500m
Roll out 2 minutes
Skill/Strength
Reverse lunge steps (4 x 10)
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
5 reps each leg, alternating.
WOD
Metcon (Time)
21-15-9 Reps of:
Burpee box jumps, 24″/20″
KB swings, 55#/35#
*Rx+ 30″/24″ & 75#/55#