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. Each set is unbroken, and you must complete all 3 sets at the same 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.
Finish 5-10# heavier than last week if possible. Stay at same weight and clean up last week’s ugly reps if needed.
Shoulder Press (3×3)
2.5-5# heaver than last week if possible. Each set is unbroken, and you must complete all 3 sets at same weight. No legs!