CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds of:
-15/11 Cal bike
-10 Banded leg raises/leg
-10 Banded squats
-25′ Stiff legged bear crawl
Skill/Strength
Back Squat (5 @ 75-80% every 2.5 min x 5 sets)
Shoulder Press (5 @ 75-80% every 2.5 min x 5 sets)
WOD
No Jump Burpees/Runs (Time)
21-15-9 reps of:
-No jump burpees
*Run 200m after each round. Must stand to full extension at the top of each burpee.