3/23/21 CF

CrossFit Roselle – CrossFit


Warm-up (No Measure)

Row/Bike 2 minutes

Couch stretch

Hip circle band WU

PVC pass throughs

Shoulder kips

AMRAP 5 minutes:

-4 Toes to bar

-5 OH squats

-6 Lunge jumps

-7 Push-ups


Reverse lunge steps (10-10-8-8-6-6)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.


KB Swings/Burpees (Time)

For time:

10-9-8-7-6-5-4-3-2-1 KB swings, 55#/35#

*Perform 5 burpees after each round. Rx+ 75#/55# & 6″ target burpees.