CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
–
Rotator cuff WU
PVC pass throughs
OH Band stretch
–
2 Rounds of:
– 7 Plate ground to OH
– 8 OH Walking lunges
– 5 Burpees
– 8 OH Walking lunges
Skill/Strength
Split Jerk (Practice 15 minutes)
WOD
Split Jerks/Chin Over Bar Holds (Time)
15-12-9-6-3 Reps for time of:
-Split jerks, 135#/95#
*Accumulate a 30 second chin-over-bar hold after each round. Alternate legs each rep. Work form over speed – do a real split and bring feet back together while barbell remains OH. Scale weight/hold as needed.