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
Skill/Strength
Front Squat (2-2-2-2-2-2)
WOD
Push presses, Pull-ups (Time)
21-15-9 reps for time of:
Push presses, 95#/65#
Pull-ups
*Rx+ 135#/95# & chest to bar pull-ups