CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Rotator cuff WU
Hip circle band WU
–
AMRAP 5 minutes:
-4 Toes to bar
-6 plate ground to OH
-8 Lunge jumps
-10 Quick feet
Skill/Strength
Back Squat (10-8-5-3-3-3-3)
WOD
Quick Feet/Roll to Stands/Burpees (3 Rounds for reps)
3 Rounds of the following:
AMRAP 5 Min:
– 10 Quick feet
– 9 Roll to stands
– 8 Burpees
*Rest 3 minutes between rounds. Keep track of reps completed during each round.