CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/bike/ski 2 minutes
Sampson stretch
Seated hip stretch
Laying twister stretch
AMRAP 5 minutes:
-10 Quick feet
-8 Lunge jumps
-6 Plate ground to OH
-4 Pull-ups
Skill/Strength
Box Jumps (Max height in 15 minutes)
WOD
Box Jumps/KB Swings 2 (AMRAP – Rounds and Reps)
AMRAP 12 minutes:
-7 Box jumps, 30/24″
-14 KB swings, 55/35#
*Rx+ 36/30″ & 75/55#