CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Stretch
2 Rounds:
10 Plate ground to OH
10 OH walking lunges
10 Burpees
10 Pull-ups/ring rows/bent over rows
Skill/Strength
Reverse lunge steps (10-10-8-8-8)
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
Increase reps if lighter weight. You could also sub weighted lunge jumps.
WOD
Metcon (AMRAP – Reps)
AMRAP 20 Minutes:
-Turkish get-ups, alt arms each rep. Note weight used to comments.