10/20/21 CF

CrossFit Roselle – CrossFit


Warm-up (No Measure)

AMRAP 10 Min:

-10 Hip circle band plate step overs

-6 MC hip stretches

-10 Lunge jumps

-4 Burpee pull-ups

-3 Strict toes to bar

-Handstand hold


Front Rack Walking Lunge (4 x 25′)

Do a couple of WU sets, then begin.


OH Walking Lunges/Ring Dips (Time)

5 Rounds for time:

-20 OH walking lunges, 45#/35#

-10 Ring dips

*Rx+ for 20#/14# vest