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#.