CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up (No Measure)
-Row 500m
-Rotator cuff exercises
-Hip circle band
-10 Pull-ups
-10 Dips
-10 Hollow rocks
-10 OH squats
Skill/Strength
Shoulder Presses/Push Presses/Push Jerks (3 Rounds for weight)
Shoulder press 1-1-1-1-1 reps
Push press 1-1-1-1-1 reps
Push jerk 1-1-1-1-1 reps
Try to increase the load on each of the 15 reps.
WOD
OH Walking Lunges/Box Jumps (Time)
3 Rounds for time:
20 OH walking lunge steps, 45#/35#
10 Box jumps, 24″/20″
*Rx+ 65#/45# & 30″/24″