CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Run 400m
Rotator cuff WU
Hip circle band WU
–
AMRAP 5 minutes:
-6 Lunge jumps
-4 V-ups/Toes to bar
-4 Air squats
-4 Push-ups
Skill/Strength
Reverse lunge steps (10-8-8-6-6)
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
WOD
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Scale weight and sub DB shoulder presses as needed.