6/7/17 CF

CrossFit Roselle – CrossFit


Warm-up (No Measure)

In 10 minutes:

Row 750m

30 shoulder kips

15 squats w/ plate, bounce at bottom

15 plate ground to overhead

20 OH walking lunges w/ plate

20 plate sit-ups

20 plate twists while standing

Handstand push-ups in remaining time (sub OH presses)


Box Jumps (Highest possible)

Safety first. Only go as high as you are comfortable. Do multiple reps at that height if possible. No plate stacking on top of soft boxes, only underneath.


Deadlifts/Box Jumps (Time)

21-15-9 Reps of:

Deadlifts, 225#/155#

Box jumps, 24″/20″

*Rx+ 315#/205#, 30″/24″
scale weight/height as needed