CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Calf Stretch
KB Goblet Squat Stretch
PVC Pass Throughs
Shoulder Kips
–
AMRAP 5 Minutes:
-OH Squat x 5 reps
-Sots Press x 5 reps
-SDHP x 5 reps
-MC Hip stretch x 6 reps
-Muscle up x 3-5 reps
Skill/Strength
Split Jerk (Heavy single in 20 Minutes)
WOD
Split Jerks/Box Jumps (Time)
5 Rounds for time of:
10 Split jerks, 95#/65#
10 Box jumps, 24″/20″
*Rx+ 135#/95#, 30″/24″