CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
1 Min Run in place
1 Min Double unders
1 Min Walking lunges
1 Min Inch worm push-ups
1 Min Side plank holds (30 sec/side)
1 Min Hang from bar
30 Sec Hang muscle cleans
30 Sec Front squats
30 Sec OH barbell hold
30 Sec Power cleans
30 Sec Thrusters
Skill/Strength
Squat Clean (1 Rep EMOM 10 Minutes)
Front Squat (15 Minutes to establish 1RM for the day)
WOD
Pull-ups/Burpees (AMRAP – Rounds and Reps)
10 Minute Ladder:
1 Pull-up
1 Burpee
2 Pull-ups
2 Burpees
*Continue adding 1 pull-up and 1 burpee each round until time expires. Rx+ for C2B pull-ups.