CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
In 10 minutes:
Row 750m
30 shoulder kips
15 squats w/ plate, bounce at bottom
15 plate ground to overhead
20 OH walking lunges w/ plate
20 plate sit-ups
20 plate twists while standing
Handstand push-ups in remaining time (sub OH presses)
Skill/Strength
Box Jumps (Highest possible)
Safety first. Only go as high as you are comfortable. Do multiple reps at that height if possible. No plate stacking on top of soft boxes, only underneath.
WOD
Deadlifts/Box Jumps (Time)
21-15-9 Reps of:
Deadlifts, 225#/155#
Box jumps, 24″/20″
*Rx+ 315#/205#, 30″/24″
scale weight/height as needed