CrossFit Roselle – CrossFit
Warm-up
CFR WARM UP #1 (No Measure)
In 15 Minutes:
Roll out 5 minutes
Row 500m
15 Shoulder Kips
10 Mountain climber hip stretches
AMRAP remaining time:
– 5 Pull-ups
– 5 Dips
– 5 V-ups
– 5 Supermans
– 5 OH squats
Skill/Strength
Power Clean (1 Rep EMOM 10 Minutes)
Change the reps to 1 when entering your weight.
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
10 Pull-ups
10 Box jumps, 24″/20″
*Rx+ C2B pull-ups, 30″/24″