CrossFit Roselle – CrossFit
Warm-up
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 (5-5-5-5)
Start at 80% and increase each set if possible.
WOD
OH Walking lunges/KB swings (Time)
21-15-9 reps for time of:
OH Walking lunges
KB swings