CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
MC Hip Stretches
Couch stretch
Shoulder kips
Reverse bridge
–
AMRAP 5 Minutes:
6 Lunge jumps
5 Wall balls
4 Pull-ups
Handstand hold
Skill/Strength
Box Step Ups (5-5-5-5-5)
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. Start with weaker leg.
WOD
Rows/Burpee Box Jumps/MCPUs (Time)
3 Rounds for time:
30 Cal Row
20 Burpee box jumps, 24″/20″
10 Mountain Climber Push-ups (3 steps + 1 push-up = 1 rep)