CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Sampson stretch 30 seconds/side
10 PVC pass throughs
20 Shoulder kips
10 MC hip stretches
–
Barbell rack stretch
10 Dip shrugs
10 Dip shrug high elbows
10 Muscle cleans
10 Shoulder presses
10 Front squats
–
3 Rounds:
3 Pull-ups
4 Thrusters
20 Double unders
*Start w/ light weight and add each round
Skill/Strength
Squat Clean Thruster (Heavy single in 15 minutes)
WOD
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups