CrossFit Roselle – CrossFit
Warm-up
Active Warm-up (No Measure)
High knees, butt kicks, etc. Dynamic.
Skill/Strength
A: Handstand Push-ups (Practice for 15 minutes)
B: Shoulder Press (5-5-5-5)
WOD
HSPUs/Back squats (Time)
For time:
30 HSPUs
10 Back squats, 135#/95#
20 HSPUs
20 Back squats, 135#/95#
10 HSPUs
30 Back squats, 135#/95
*Racks not allowed. Sub Wall walks for HSPUS (8, 6, 4 reps). Scaled/Masters sub DB shoulder presses 35#/20# and use 95#/65# for back squats. Rx+ 6″/4″ deficit HSPUs and 185#/125#.