CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Forearm stretch
Front rack stretch
With barbell:
-10 dip shrugs w/ high elbows
-10 muscle cleans
-10 front squats w/ bounce at bottom
Row 500m
Two rounds of:
-5 power cleans
-5 hang squat cleans
*Light weight first round, add weight for second.
Skill/Strength
Power Clean + Hang Squat Clean (15 Min to work up to heavy single)
Power clean + Hang squat clean complex, 1RM
WOD
Ball Slams, Box Jumps, Power cleans (Time)
5 Rounds for time of:
-15 Ball slams, 30#/20#
-10 Box jumps, 24#/20#
-5 Power cleans, 135#/95#