CrossFit Roselle – CrossFit
Warm Up
Calf stretch
OH band stretch
Hip circle band WU
Rotator cuff WU
3 rounds of:
-10/8 cal bike
-10 thrusters (increase weight each rd)
-10 toes to bar
WOD
Metcon (Weight)
Every 4 minutes x 10 rounds:
-4 Back squats
-4 Shoulder presses
*Start around 45-50% 1RM and increase weight each round if possible. Add weight of heaviest lifts together for score.