CrossFit Roselle – CrossFit
Warm-up
Yoga Poses/Stretches (No Measure)
Spend 5-10 minutes as a group – Coach’s choice of movements.
Row/Standard Warm-up (No Measure)
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
WOD
Weighted Lunges/TTB/Power/Cleans/Pull-ups (AMRAP – Reps)
AMRAP 12 min:
2 Rounds of:
– 16 Weighted lunge steps, 45’s/25’s DBs
– 16 Toes to bar
– 8 DB Power cleans
Then, 2 Rounds of:
– 16 Weighted lunge steps, 45’s/25’s DBs
– 16 Pull-ups
– 8 DB Power cleans
*Scaled/Masters use single DB, kipping knee raises, jumping pull-ups, but no DB power cleans. Rx+ do 17.2
CrossFit Games Open 17.2 (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
M: 50-lb. dumbbells
F: 35-lb. dumbbells
* alternating between toes-to-bars and bar muscle-ups every 2 rounds