CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Roll out 5 Minutes
Sampson Stretch 30 sec/side
10 T-spine openers/side
Yoga poses as a group
Barbell Warmup (No Measure)
10 Straight legged deadlifts
10 Good mornings
Front rack stretch
10 Dip shrugs
10 Dip shrug high elbows
10 Hang muscle cleans
10 Shoulder presses
10 Front squats
10 Dip shrugs
10 Dip shrug high elbows
10 Muscle snatches
10 OH squats
Skill/Strength
WOD
Power Clean (1 Rep EMOM 10 Minutes)
Power Cleans/Burpee Box Jumps (Time)
21-15-9 reps of:
Power cleans, 155#/105
Burpee box jumps, 24″/20″
*Scaled/Masters 115#/75# and 20″/16″. No Rx+ – just go all out.