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 (3RM)
Metcon
Metcon (Time)
EMOTM 5 MInutes:
20 Kettlebell swings, 75#/55#
*Perform 25 burpee penalty for each minute you are unable to complete the full 20 reps. Penalties are done at the end of the 5 minutes.