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CrossFit Roselle – CrossFit
Warm Up
Row 500m
Hip circle band WU
Rotator cuff WU
OH band stretch
Barbell front rack stretch
3 Rounds of:
-5 Hang muscle cleans
-5 Front squats
-5 Push presses
-5 Back squats
-5 Behind the neck push presses
*Add light weight each round.
WOD
Bear Complex (7 unbroken rounds x 5 sets, rest as needed between sets. )
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press