CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Rotator cuff WU
Hip circle band WU
Front rack stretch
–
AMRAP 5 minutes:
8 Walking lunges
6 MC hip stretches
4 Front squats
HS Hold
Skill/Strength
Squat Clean (1 Rep EMOM 10 Minutes)
WOD
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Squat cleans. Scale weight and sub bar/bench dips as needed.