CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
In 10 min:
Rotator cuff WU
Sampson stretch
Half pigeon
OH band stretch
Front rack stretch
3 Rounds:
-10 Lunge jumps
-5 Push jerks
-5 Strict TTB
Skill/Strength
Reverse lunge steps (10-10-8-8-6)
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
WOD
Rows/Push Jerks/Box Jumps (Time)
5 Rounds for time:
500/450m row
10 push jerks, 115/75
10 box jumps, 24/20″
*Rx+ 155/105# & 30/24″