CrossFit Roselle – CrossFit
Warm-up
Active Warm-up (No Measure)
High knees, butt kicks, etc. Dynamic.
Dodgeball (No Measure)
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
Skill/Strength
Weighted Step Ups (5-5-5-5-5 each leg)
Use 20″ box. Holding barbell in back rack position, step up on the box using one leg. Stand to full extension and then return to ground. Finish all reps with one leg before switching to other leg.
Knee should be above hip crease when foot is on top of box, so adjust height of box accordingly.
WOD
Rows/Sit-ups/Walking Lunges (Time)
For time (25min cap):
2000m Row
200 Abmat sit-ups
200 Walking lunges
*Any order, partition as needed.
Assault Bike/TTB/OH Lunges (Time)
For time (12min cap):
50 Cal Assault Bike
50 Toes to bar
50 OH Walking lunges, 45#/35#
*Complete in order – no partitioning.
Cool Down
Push-Ups ME x 3 (3 Rounds for reps)
Push-Ups ME x 3
*Rest as needed between sets. If you have a Push-Up PR, use it.