CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Calf stretch
KB Goblet squat stretch
Half pigeon
OH band stretch
Laying twister stretch
–
AMRAP 5 Minutes:
-4 Lunge jumps
-4 Toes to bar
-4 MC hip stretches
-4 Push-ups
-4 KB swings
-Front rack barbell stretch
Skill/Strength
Hang power clean + Power clean (Heavy single in 15 minutes)
WOD
Power Cleans/Burpee Box Jumps (Time)
21-15-9 reps of:
Power cleans, 155#/105
Burpee box jumps, 24″/20″
*Scaled/Masters 115#/75# and 20″/16″. No Rx+ – just go all out.