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