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)
5-10# heavier than Monday if possible. All sets unbroken and at same weight. If you fail, reduce weight and finish remaining sets.
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.
5-10# heavier than Monday if possible. If Monday’s set was ugly, clean it up without increasing weight.
Shoulder Press (3×3)
2.5-5# heavier than Monday if possible. If you fail, reduce weight and finish remaining sets.