CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Rotator cuff WU
OH band stretch
Wall angels
Half pigeon
MC hip stretches
Front rack stretch
Hang muscle cleans
Shoulder presses
–
AMRAP 5 minutes
– 4 Clean & jerks, tng
– 4 Toes to bar
– 4 Roll to stands
– 4 Box jumps
Skill/Strength
Clean and Jerk (1 Rep Max in 20 minutes)
WOD
Clean & Jerks/Pull-ups (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
-3 Clean & jerks, 135#/95#
-7 Pull-ups
*Rx+ 185#/125# & C2B.