CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Stretch
AMRAP 5 Minutes:
30 DUs (do imaginary DUs if no rope)
5 MC Push-ups
5 Ring rows (sub bent over rows)
5 Wall squats
Skill/Strength
Back Squat (10-8-6-4-4-4-4)
Do more reps w/ lighter weight. Do single leg squats or weighted step ups if needed.
WOD
Metcon (3 Rounds for reps)
3 Rounds of the following:
AMRAP 4 minutes:
-5 DB cleans left arm
-5 DB split jerks left arm
-5 DB cleans right arm
-5 DB split jerks right arm
-30 DUs (sub imaginary DUs if no rope)
*Rest 3 minutes between rounds. Post weight used to comments.