CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Sampson stretch 30 sec/side
OH banded stretch 30 sec/side
10 MC Hip stretches
–
EMOM 5 Minutes:
– 3 KB swings (pause at top)
– 4 Box jumps
– HS Hold remaining time
Skill/Strength
Split Jerk (Work up to heaviest single in 20 min)
WOD
Runs/Rests (Time)
For time:
Run 200m, rest 30 seconds
Run 400m, Rest 60 seconds
Run 800m, Rest 90 seconds
Run 400m, Rest 60 seconds
Run 200m