CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up (No Measure)
Row 500m
Sampson Stretch 30 seconds/side
10 PVC Pass throughs
20 Shoulder kips
10 MC Hip stretches
–
Tabata style – 20 seconds on, 10 seconds off. Rotate through 3 full rounds.
– Pull-ups
– Dips
– Hollow rocks
– OH squats
Skill/Strength
Front Squat (3-3-3-3-3)
WOD
Hang Squat Cleans/Burpee Bar MUs (Time)
12-9-6 Reps for time of:
Hang squat cleans, 165#/115#
Burpee bar muscle ups