CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
In 10 minutes:
-Hip circle band WU
-Rotator cuff WU
-10 Med ball cleans
-10 Lunge jumps
-5 Burpee pull-ups
Skill/Strength
Back Squat (10-8-6-4-2-1-1-1)
WOD
Box Jumps/Push Jerks/Bike (AMRAP – Rounds and Reps)
AMRAP 10:
10 Box Jumps (24/20″)
15 Push Jerks (95/65#)
:20 Calorie Bike
*Record total calories in notes.