2/8/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

Plate squat stretch to hamstring stretch

OH plate hold/wall stretch



2 Rounds of:

7 plate ground to OH

14 OH Walking lunges

7 toes to bar

Skill/Strength

Deadlift (10-8-6-4-4-4-4)

WOD

KB Swings/Box Jumps/Toes to Bar (Time)

30-20-10 reps of:

KB swings, 55#/35#

Box jumps, 24″/20″

Toes to bar

*Rx+ 20-15-10 with 75#/55# & 30″/24″.