CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Calf Stretch
KB Goblet Squat Stretch
PVC Pass Throughs
Shoulder Kips
–
Hip Circle Band WU
–
2 Rounds of:
-Plate G2OH x 10 reps
-OH Walking lunge x 12 reps
-Burpee pull-ups x 5 reps
-Handstand hold x 20 sec
Skill/Strength
Squat Clean (Heavy double in 15 Minutes)
Push Jerk (Heavy double in 15 minutes)
WOD
Row/KB Swings (Time)
For time:
– 50/40 Cal Row
– 50 KB swings, 55#/35#
*Rx+ 75#/55#