6/15/16 CF

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#