CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
In 15 Minutes:
Row 500m
10 laps around cage
20 Walking lunge steps
15 Shoulder kips
10 Burpees
10 Pull-ups
5 KB Windmills/arm, increase weight, 5 additional windmills/arm
Pistols in remaining time
Skill/Strength
Sleds/Yokes (3 Trips down/back)
Sled push or Yoke carry
WOD
Runs/Renegade Rows/Box Jumps (AMRAP – Rounds and Reps)
AMRAP 18 minutes:
Run 400m
20 Renegade rows (alt arms each rep)
10 Box jumps
*Record rounds completed and post weight used and box height in comments.