CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Sampson stretch
Squat stretch
Couch stretch
OH band stretch
AMRAP 5 minutes:
-8 Push presses
-6 Good mornings
-4 Front squats
-2 Strict TTB
Skill/Strength
Push Press (10-8-5-3-3-3-3-3)
Work on stringing together during lighter sets. Reset as needed for heavy sets of 3. 20 min max.
WOD
KB Swings/Runs (Time)
For time:
21-18-15-12-9-6-3 reps of KB swings, 55#/35#
*Run 200m after each round. Rx+75#/55#.