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.