CrossFit Roselle – CrossFit
Warm-up
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 (3-3-3-3-3)
WOD
Rows/Burpee Box Jumps (Time)
3 Rounds for time of:
500m Row
20 Burpee box jumps, 24″/20″