Announcements
Memorial Day “Murph” and Social – Monday, May 30th. Friends and family welcome to join! Please bring a meat or side dish to share. BYOB. See you there!
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
Skill/Strength
Overhead Squat (2-2-2-2-2)
WOD
Metcon (AMRAP – Rounds and Reps)
EMOM 10 Minutes:
7 KB Swings, 55#35#
5 Burpees
–
After the 10 minutes, add 1 KBS and 1 Burpee each round until you can no longer complete the required amount of work in the minute (ex. for minute 11, you would do 8 KBS and 6 burpees, minute 12 – 9 KBS and 7 burpees, etc.). Rx+ for 75#/55#