CrossFit Roselle – CrossFit
Warm-up
Group Stretch (No Measure)
Static stretches, yoga poses, etc.
Med Ball/MCHP/Shoulder Kip (No Measure)
– Med ball cleans (bounce at bottom each rep)
– Mountain climber hip stretch
– Shoulder kip/pull-ups
20 seconds on/10 seconds off, 3 times through
Weightlifting
Thruster (1RM)
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups