CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Rotator cuff warm-up
Hip circle band warm-up
–
AMRAP 6 Minutes:
-12 Walking lunges
-10 Shoulder kips
-8 SDHPs
-6 Thrusters
Skill/Strength
Back Squat (10-8-6-4-4-4-4)
WOD
Push-ups/DB HPCs/DB PPs/Squats (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
-20 HR push-ups
-20 Hang power cleans w/ single DB, 50#/35#
-20 DB push presses w/ single DB, 50#/35#
-20 Air squats
*Perform 10 reps each arm w/ the DB movements. Scale weight/reps as needed.