CrossFit Roselle – CrossFit
Warm-up
CFR Barbell #1 Warm-Up (No Measure)
Stretch 5 Minutes (couch stretch, lat stretch, OH band stretch, etc.)
Row 500m
15 Shoulder kips
10 Mountain climber hip stretches
AMRAP remaining time:
5 Hang muscle cleans
2 Shoulder presses
2 Front squats
5 Thrusters
20 Double unders
Skill/Strength
Clean and Jerk (1 Rep EMOM 10 Minutes)
WOD
Annie-Grace (Time)
For time (15min cap):
50-40-30-20-10 reps of:
Double unders
Abmat sit-ups
*Perform 6 clean & jerks @ 135#/95# after each round. Rx+ 185#/125#