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