CrossFit Roselle – CrossFit
Warm-up
Strength Day Warm-Up (No Measure)
Row 500m
10 Shoulder kips
10 Mountain climber hip stretches
10 Shoulder presses
10 Good mornings
10 OH squats
Skill/Strength
Back Squat (3×5)
Work up to 80% or so and complete 3 sets of 5 reps at that weight.
Reverse lunge steps (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.
Includes warm-up sets.
Shoulder Press (3×5)
Work up to heavy set of 5 and complete 3 sets at that weight (80% or so).