CrossFit Roselle – CrossFit
Warm-up
Yoga Poses/Stretches (No Measure)
Spend 5-10 minutes as a group – Coach’s choice of movements.
Med Ball Cleans/Pull-ups/Push-ups EMOM (No Measure)
EMOM 5 Min:
4 Med ball cleans w/ bounce at bottom
5 Pull-ups
6 Push-ups
Skill/Strength
Front Squat (Work up to heavy single in 15 minutes)
Stick to the schedule – 15 min max.
WOD
Burpee Box Jumps (AMRAP – Reps)
AMRAP 7 Min:
Burpee box jumps, 24″/20″
*Scaled/Masters step ups allowed.
No Rx+ option, just go all out.