CrossFit Roselle – CrossFit
Warm-up
Yoga Poses/Stretches (No Measure)
Spend 5-10 minutes as a group – Coach’s choice of movements.
Med ball cleans/MCHS/Shoulder kips (No Measure)
20 seconds on/10 seconds off x 3 rounds:
Med ball cleans w/ bounce at bottom
Mountain climber hip stretch
Shoulder kips
Skill/Strength
Back Squat (20 min to build to 3RM)
Timer starts immediately after warm-up, so get moving.
WOD
Sit-ups/DB Push presses (Time)
3 Rounds for time of:
50 sit-ups
25 DB push-presses, 50#/35#
*Scaled/Masters 35 Sit-ups/15 DB PP 35#/20#. Rx+ 35 TTB and 20 HSPUs.