CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Calf Stretch
Plate Squat Stretch into Hamstring Stretch
Reverse Bridge
–
AMRAP 5 Minutes:
-10 Quick feet
-4 Toes to bar
-5 Plate ground to OH
-6 Weighted reverse lunge steps
Skill/Strength
Box Step Ups (5-5-5-5)
Back rack position. Step up and stand on top of box using only one leg. Do all reps with one leg before changing to other leg. Hip crease should be below knee when foot is resting on top of box.
5 reps/leg each set.
WOD
GHD Sit-ups/DUs/Lunge Jumps/Burpees (Time)
For time:
50 GHD sit-ups
100 Double unders
50 Lunge jumps
25 Burpees
50 Lunge jumps
100 Double unders
50 GHD sit-ups
*Sub Abmat sit-ups and straight legged DLs as needed.