CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/Bike/Run 2 min
Rotator cuff WU
Barbell front rack stretch
Good mornings/straight legged deadlifts
Muscle cleans
Front squats
Push presses
10-8-6 reps of:
-Power cleans (increase weight)
-Burpees over bar
WOD
Quick Feet/Power Cleans/Push-ups (Time)
5 Rounds for time of:
-10 Quick feet
-5 Power cleans, 135#/95#
-20 Push-ups
-5 Power cleans, 135#/95#
*Rest 3 Minutes between rounds. Rx+ 185#/125# and ring dips