CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Calf stretch
KB Goblet squat stretch
PVC pass throughs
Shoulder kips
–
AMRAP 5 Min:
6 Walking lunges
5 Med ball cleans
4 Toes to bar
HS Hold remaining time
Skill/Strength
Back Squat (5-5-5-5-5)
WOD
OH Walking Lunges/Box Jumps (Time)
3 Rounds for time:
20 OH walking lunge steps, 45#/35#
10 Box jumps, 24″/20″
*Rx+ 65#/45# & 30″/24″