CrossFit Roselle – Masters
Warm-up
CFR WARM-UP 5 (No Measure)
In 10 minutes, complete 5 rounds:
10 Quick Feet
10 Shoulder kips
5 Box jumps
5 Wall squats
5 Toes through rings
20 Sec handstand hold
Skill/Strength
Push Press (15 Min to find 1RM)
WOD
OH Walking lunges/KB swings (Time)
21-15-9 reps for time of:
OH Walking lunges
KB swings
35#/25# and 45#/25#. Scale down if needed.