CrossFit Roselle – CrossFit
Warm-up
CFR Barbell #1 Warm-Up (No Measure)
Stretch 5 Minutes (couch stretch, lat stretch, OH band stretch, etc.)
Row 500m
15 Shoulder kips
10 Mountain climber hip stretches
AMRAP remaining time:
5 Hang muscle cleans
2 Shoulder presses
2 Front squats
5 Thrusters
20 Double unders
WOD
EMOM 30 PCs/Thrusters/QF (Weight)
EMOM 30 Minutes:
Min 1: 5 Power Cleans
Min 2: 5 Thrusters
Min 3: 10 Quick feet