CrossFit Roselle – CrossFit
Warm-up
Run10/3BurpeesEMOM (No Measure)
Run 10 Minutes. EMOM do 3 Burpees.
Skill/Strength
Reverse lunge steps (Heavy set of 6 in 15 minutes)
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
WOD
SDHPs/HRPush-ups/DUs (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
7 Sumo deadlift high pulls, 75#/55#
7 Hand release push-ups
30 Double unders
*Rx+ 115#/75#, ring dips, UB double unders.