8/30/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch 5 min



Set 1

10 Alternating Spiderman Stretch

10 Plank to Down Dog

Set 2

:30 Single Unders

10 Inch worms

10 Hand Release Push-ups

Set 3

:30 Double Unders or Singles

7 Wall Walks (Partial range of motion)

Set 4

:30 Double Unders or Singles

5 Wall Walks (Full range of motion)

Warm-up (No Measure)

Push press progression:

Set 1

10 Barbell Strict Press

10 Superman Arch

Set 2

10 Dip Drive (Barbell in Rack)

10 V-ups

Set 3

10 Push Press (Barbell)

10 Burpees over the bar

Set 4

3 Sets x 3-5 Push Press (increasing weight)

Skill/Strength

Push Press (5-5-5-5-5)

All sets heavy

Bonus

Metcon (AMRAP – Reps)

4 Sets For Reps

:20 Archer Push-ups

Rest :10

:20 Archer Rows

Rest :10