CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 10 min:
Row/bike/ski 15/11 Cal
Rotator cuff WU
Barbell front rack stretch
7 Shoulder presses
7 Front squats
7 Box jumps
Skill/Strength
Push Press (10-8-6-4-3-3-3-3)
WOD
Rows/KB Swings/Box Jumps (Time)
3 Rounds for time of:
-500m Row
-35 KB swings, 55#/35#
-20 Box jumps, 24″/20″
*Rx+ 75#/55# and 30″/24″