CrossFit Roselle – CrossFit
Warm-up
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
Back Squat (2-2-2-2-2-2)
WOD
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups