CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Rotator cuff warm-up
KB tricep/rack stretch
Front rack stretch w/ barbell
Front squat stretch w/ barbell
Hang muscle cleans
–
AMRAP 5 minutes:
-3 Hang power cleans
-3 Burpees
-3 Strict toes to bar
-6 Lunge jumps
-10 Sec HS hold
Skill/Strength
Hang Power Clean (1 Rep EMOM 10 Minutes)
WOD
Hang Power Cleans/Burpees (AMRAP – Rounds and Reps)
10 Minute Ladder:
1 HPC
1 Burpee
2 HPCs
2 Burpees
3 HPCs
3 Burpees
Etc. Continue adding one rep of each movement until time expires. Scaled/Masters 95#/65#, Rx 135#/95#, Rx+ 185/125#