CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Group stretch
AMRAP 5 min:
-5 Ring rows
-10 DB snatches
-10 DB OH walking lunges
WOD
500m Row (Time)
Max Effort 500m Row
Skill/Strength
Single Arm OH DB Lunge Combo (Work up to heaviest weight each arm)
With a single OH DB, perform lunge step forward/back right leg, forward/back left leg, reverse/back right leg, and reverse/back left leg
WOD
500m Row (Time)
Max Effort 500m Row