CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Complete on your own:
1 min jumping jacks
15 PVC pass throughs
20 Shoulder kips
30 Sec overhead banded stretch/arm
30 Sec lat stretch/arm
30 Sec pec stretch/arm
20 Mountain climber hip stretches
20 Lunge jumps
10 Air squats w/ bounce at bottom
1 Min double unders
Skill/Strength
Warm-up (No Measure)
4 Toes to bar/kipping knee raises, then using light weight:
10 Hang clean & jerks/presses left arm
10 Hang clean & jerks/presses right arm
Then, do the following at comfortable pace – be sure to time yourself. Use your workout weight as well:
8 TTB/kipping knee raises
5 Hang clean & jerks/presses one arm
5 Hang clean & jerks/presses
Row 14/12 calories
Use the time it took to com[lete the above to determine your goal rounds/reps for 20 minutes. Sign up for a heat time and find a judge. Get ready to go!!!
WOD
Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Toes-to-bars
10 Dumbbell Hang C&J 50/35 lb
14/12-Cal Row
Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
8 Hanging Knee Raises
10 Dumbbell Hang C&J 35/20 lb
14/12-Cal Row