CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
In 15 Minutes:
Row 500m
Hip circle band warm-up
OH banded shoulder stretch
Lat roll-out
Front rack barbell stretch
Hang muscle cleans
Front squats w/ bounce at bottom
Skill/Strength
Squat Clean (5 Min set-up/warm-up, then 1 rep EMOM 12 Minutes)
WOD
DUs/HR Push-ups/Squat Cleans (Time)
For time:
90 Double unders
60 Hand release push-ups
30 Squat cleans, 135#/95#