CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/Bike 2 minutes
Plate squat stretch into hamstring stretch
OH plate stretch
Shoulder kips
AMRAP 5 minutes:
-10 quick feet
-8 lunge jumps
-6 plate G2OH
-4 TTB
Skill/Strength
Reverse lunge steps (10-10-8-8-6-6)
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
WOD
Rows/KB Swings/DUs (AMRAP – Rounds and Reps)
AMRAP 10 Min:
15 Cal Row
15 KB Swings, 55#/35#
45 DUs
*Scaled/Masters 12 Cal row, 12 KBS @ 45#/35# and 75 singles. Rx+ 15 Cal Assault Bike, 15 KBS @ 75#/55#, 45 UB DUs.