11/26/19 CF

CrossFit Roselle – CrossFit


Warm-up (No Measure)

Row 500m

Rotator cuff WU

Hip circle band WU

AMRAP 5 Minutes:

-Front rack barbell stretch

-3 Front squats

-3 Shoulder presses

-3 Ring row to ring dip combos

-3 Roll to stands


Squat Clean (1 Rep EMOM 10 Minutes)


Rows/DB Snatches/HSPUs/Squat Cleans/MUs (AMRAP – Rounds and Reps)

AMRAP 14 Minutes:

-50 Cal row

-40 DB snatches, 50#/35#, alt arms each rep

-30 Handstand push-ups

-20 Squat cleans, 135#/95#

-10 Muscle ups

*Sub DB shoulder presses for HSPUs, same weight – 20/arm, sub 15 ring rows + 15 hand release push-ups for the MUs. Scale weight as needed.