9/28/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

-200m Run

-Samson stretch

-10 ATYs

-3 Wall walks

-10 Box jumps

-10 HSPUs/pike push-ups

-200m Run

Skill/Strength

Shoulder Press (4 sets x 5 reps)

Pick weight for all sets and stick with it. Complete in 20 minutes.

WOD

Metcon (Time)

6 Rounds For Time (25min cap):

400m Run

12 Box Jump Overs (30/24″)

– Athletes may touch the top

of the box with their hands. Rx+ hurdle jumps, no touching.