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″.