CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Reverse bridge
Laying twister stretch
Wall angels
2 Rounds of:
-10 Reverse biceps curls
-10 Shoulder presses
-10 Reverse lunge steps
-10 Front squats
-10 Burpees
Skill/Strength
Shoulder Press (10-7-5-5-3-3-3)
WOD
Shoulder to OH/Box Jumps (Time)
21-15-9 Reps for time of (8min cap):
Shoulder to OH, 115#/75#
Box jumps, 24″/20″
*Rx+ 155#/105# & 30″/24″