CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds:
Sampson stretch
10 Ring rows/pull-ups
10 Push-ups/dips
10 Abmat sit-ups/GHD sit-ups
10 Supermans/Back extensions
10 OH squats
WOD
Shoulder Complex/Burpees (Weight)
Every 3 Minutes for 30 minutes:
-1 Shoulder press
-2 Push presses
-3 Push jerks
-8 Burpees
*Unable to set barbell down until all 3 movements completed. Start round over if you fail. Increase weight each round as needed. Rx+ for 12 burpees over bar/round.