CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Group stretch
3 Rounds:
-10 Banded leg raises/side
-10 Lunge jumps
-1 Wall walk w/ 10 sec hold at top
-10 Toes to bar
Skill/Strength
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.
WOD
Bent Over DB Rows/Handstand Walks (AMRAP – Rounds and Reps)
AMRAP 15 minutes:
-15 Bent over DB rows, left arm, 50/35#
-15 Bent over DB rows, right arm, 50/35#
-50′ HS walk