CrossFit Roselle – CrossFit
Strength Day Warm-Up (No Measure)
10 Shoulder kips
10 Mountain climber hip stretches
10 Shoulder presses
10 Good mornings
10 OH squats
Back Squat (3×3)
Perform proper warm-up sets and work up to a heavy set of 3, then perform 3 sets at this weight. This should be heavier than last week’s 3×5.
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 are included. You may have already plateaued on your reverse lunges, and that’s okay. As long as the final set of 6 is challenging, it will continue to benefit your squats.
Shoulder Press (3×3)
Warm-up to a heavy set of three and complete 3 sets at that weight. This should be heavier than last week’s 3×5 weight.