CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Calf stretch
KB Goblet squat stretch
PVC pass throughs
Reverse bridge
Shoulder kips
Barbell front rack stretch
–
AMRAP 5 minutes:
4 Clean high pulls
4 Reverse lunge steps in front rack
4 MC Hip stretches
4 Ring rows
HS Hold
Skill/Strength
Squat Clean Thruster (1 Rep EMOM 10 Minutes)
WOD
Thrusters/Pull-ups (Time)
5 Rounds for time of:
– 5 Thrusters, 115#/75#
– 7 Pull-ups
*Rx+ 155#/105# & C2B