CrossFit Roselle – CrossFit
Warm-up
Group Stretch (No Measure)
Static stretches, yoga poses, etc.
Med Ball/MCHP/Shoulder Kip (No Measure)
– Med ball cleans (bounce at bottom each rep)
– Mountain climber hip stretch
– Shoulder kip/pull-ups
20 seconds on/10 seconds off, 3 times through
Weightlifting
Back Squat (4RM)
Metcon
Metcon (Time)
4 Rounds for time:
Row 250m
25 Wall balls, 20#/14# (Rx+ 30#/20#)