11/26/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Calf Stretch

KB Goblet Squat Stretch

PVC Pass Throughs

Shoulder Kips



AMRAP 5 Minutes:

-Single arm KB shoulder press x 5 reps (each arm)

-Med ball clean x/ bounce at bottom x 5 reps

-Strict toes to bar x 5 reps

-Burpee pull-ups x 5 reps

-Handstand hold x 20 sec

Skill/Strength

Front Squat (15 minutes to work up to heavy single)

Close Grip Bench Press (15 Minutes to work up to heavy set of 3)

Hands inside shoulder width

WOD

Row/Burpee Pull-ups 3 (Time)

For time:

– 30 Cal row

– 30 Burpee pull-ups