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 (3×3)
5-10# heavier than last week if possible.
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.
Warm-up sets included. Finish 5-10# heavier than last week if possible. If last week’s set was ugly, clean it up this week before moving up next week.
Shoulder Press (3×3)
2.5-5# heavier than last week if possible.