CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Calf Stretch
KB Goblet Squat Stretch
PVC Pass Throughs
Shoulder Kips
–
Hip circle band WU
–
3 Rounds of:
-Single arm KB shoulder press x 5 reps (each arm)
-Med ball clean x/ bounce at bottom x 5 reps
-Pull-ups x 5 reps
-Handstand hold x 20 sec
Skill/Strength
Front Squat (Heavy set of 2 in 15 Minutes)
WOD
Close Grip Bench Press (Heavy set of 2 in 15 Minutes)
Hands inside shoulder width
TTB/Box Jumps (Time)
3 Rounds for time of:
20 Toes to bar
15 Box jumps, 24″/20″
*Scaled/Masters sub V-ups for TTB and step-ups allowed. Rx+ 30″/24″.