CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds of:
Run 400m
30 Walking lunge steps
15 Shoulder kips
15 Wall balls
25′ HS walk/20 sec HS hold
Skill/Strength
Reverse lunge steps (10-10-8-8-6)
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
Shoulder Press (10-8-6-4-2-2-2)
WOD
Flight Simulator (Time)
10-20-30-40-50-40-30-20-10 reps for time of:
Unbroken Double unders
*Each set must be UB to continue on to next set. If unable to string many DUs together, get as many reps as possible in 10 minutes.