CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/Bike 2 Minutes
Rotator cuff WU
OH band stretch
Wall angels
AMRAP 5 Minutes:
-8 DB snatches
-8 DB push presses
-Lunge jumps
-8 Roll to stands
Skill/Strength
Push Press (Heavy set of 3 in 20 minutes)
WOD
HSPU/Pistols (Time)
30-20-10 reps for time of:
Hanstand push-ups
Pistols (alternating legs each rep)
Sub DB shoulder presses and squat jumps as needed.