10/18/17 CF

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)

5-10# heavier than last week

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. Finish 5-10# heavier than last week.

Shoulder Press (3×5)

2.5-5# heavier than last week