CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/Bike 2 minutes
Calf stretch
Hip circle band WU
Rotator cuff WU
EMOM 5 minutes:
-10 Quick feet
-8 Lunge jumps
-4 Roll to stands
-4 Pull-ups
Skill/Strength
Box Step Ups (5-5-5-5-5)
Back rack position. Step up and stand on top of box using only one leg. Do all reps with one leg before changing to other leg. Hip crease should be below knee when foot is resting on top of box.
5 reps weaker leg, then 5 reps dominant leg
WOD
Weighted Step-ups/TTB (Time)
5 Rounds for time of:
-16 Weighted step-ups, alt legs/rep, 50/35
-15 Toes-to-bar