5/18/22 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 12 Minutes:

-1 Min stretch

-4 Box jumps

-8 KB swings

-12 Single KB OH walking lunges (6 steps/arm)

-20 Double unders

Skill/Strength

Front Rack Walking Lunge (4 x 25′)

Increase weight each set

WOD

KBS/Push-ups (Time)

For time (20 min cap):

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps of:

-Kettlebell Swings, 55/35#

-Push Ups

*Rx+ 75/55# and Ring push-ups