CrossFit – Mon, Dec 5

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.