CrossFit – Tue, Nov 22


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CrossFit Roselle – CrossFit

Warm Up

Row 500m

Hip circle band WU

Rotator cuff WU

OH band stretch

Barbell front rack stretch

3 Rounds of:

-5 Hang muscle cleans

-5 Front squats

-5 Push presses

-5 Back squats

-5 Behind the neck push presses

*Add light weight each round.


Bear Complex (7 unbroken rounds x 5 sets, rest as needed between sets. )

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press