6/28/17 CF

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

Sledgehammer Strikes (5 sets x 10 reps each arm)

WOD

KB Swings/Box Jumps/Toes to Bar (Time)

30-20-10 reps of:

KB swings, 55#/35#

Box jumps, 24″/20″

Toes to bar

*Rx+ 20-15-10 with 75#/55# & 30″/24″.