CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Sampson stretch 30 sec/side
10 PVC pass throughs
10 PVC around the worlds (5 each side)
EMOM 6 Minutes:
– 6 Lunge jumps
– 5 KB swings
– 4 MC push-ups
– Handstand hold in remaining time
Skill/Strength
Weighted Step Ups (5-5-5-5)
Use 20″ box. Holding barbell in back rack position, step up on the box using one leg. Stand to full extension and then return to ground. Finish all reps with one leg before switching to other leg.
5 reps each leg.
WOD
Rows/Toes to Bar/Quick Feet (AMRAP – Rounds and Reps)
AMRAP 15 Min:
20/14 Cal Row
15/11 TTB
10 Quick Feet (5 each side)
Rest 30 seconds after each round. This is about the time it takes to walk back up to the rower and set up, so don’t hesitate after completing a round. Sub kipping knee raises or V-ups if needed.