CrossFit – Mon, Sep 26

CrossFit Roselle – CrossFit

Warm-up

Group stretch

3 Rounds:

-10 hip circle band side raises/leg

-10 hip circle band squats

-10 hang muscle cleans

-10 shoulder presses

Skill/Strength

Back Squat (10-8-6-4-4-4-4)

WOD

Echo Bike/HPCs/Burpees/S2OH (Time)

For time:

3 rounds of:

-12/9 calorie echo bike

-10 hang power cleans, 115/75#

Then straight into

3 rounds of:

-10 bar facing burpees

-10 shoulder to overhead, 115/75#

*Rx+ 155/105#.