CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/Bike 2 minutes
Rotator cuff WU
Hip circle band WU
Front rack stretch
Hang muscle cleans
AMRAP 5 minutes:
2 Pull-ups
3 Squat cleans
4 Burpees
5 Roll to stands
*Add weight each round.
WOD
Squat Cleans/Weighted Pull-ups (1 Rounds for weight)
Complete 10-9-8-7-6-5-4-3-2-1 reps of the following, not for time:
-Squat cleans
-Weighted pull-ups
*Goal is to add 10# each round to the squat cleans and 2.5#-5# each round to the pull-ups. If you hit a wall and can’t go up, stay at the previous weight for the remaining rounds. Your score is determined by adding the final weights of each movement.