CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 2 minutes
20 Mountain climber hip stretches
20 Shoulder kips
15 Box jumps
15 Roll to stands
15 KB swings
15 OH squats
Roll out 4 minutes
Skill/Strength
Reverse lunge steps (10-10-10-10-10)
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
WOD
Runs/KB Swings/Box Jumps (Time)
For time (18min cap):
800m Run
5 rounds of:
– 10 KB swings, 55#/35#
– 10 Box jumps, 24#/20#
Run 800m
*Rx+ 400m runs, 75#55#, and 30″/24″