CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
1 Min Run in place
1 Min Double unders
1 Min Shoulder kips
1 Min Walking lunges
1 Min Inch worms
1 Min Pull-ups
1 Min Push-ups/dips
1 Min Hollow rocks
1 Min Supermans
1 Min Wall squats
Skill/Strength
Split Jerk (15 Minutes to work up to heavy single)
WOD
Rows/Split Jerks/Push-ups (Time)
For time:
Row 250m
10 Split jerks, alt. legs each rep
Row 250m
20 Mtn climber push-ups
Row 250m
10 Split jerks, alt. legs each rep
Row 250m
*Rx 115#/75#; Rx+ 175#/115# & 20 ring dips in place of MCPUs; scaled/masters 95#/65# & regular push-ups.