CrossFit Roselle – CrossFit
Warm-up
Roll out
3 Rounds:
-backwards crab walk
-stiff legged bear crawl
-frog hops
-10 split jerks, alt legs each rep
Skill/Strength
Split Jerk (10-8-6-4-2-1-1-1)
Use rack once heavy.
WOD
GHD Sit-ups/OH Walking Lunges (Time)
For time:
40-30-20 reps for time of:
-GHD sit-ups
-OH walking lunges, 45/35#