CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Rotator cuff WU
Hip circle band WU
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AMRAP 5 Minutes:
-Front rack barbell stretch
-3 Front squats
-3 Shoulder presses
-3 Ring row to ring dip combos
-3 Roll to stands
Skill/Strength
Squat Clean (1 Rep EMOM 10 Minutes)
WOD
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.