CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 12 minutes:
-1 min stretch
-10/7 cal row/bike/ski
-10 shoulder kips
-5 strict TTB/knee raises
-8 split jerks, alt legs each rep
-10 hollow rocks
Skill/Strength
Split Jerk (5-5-5-5-5)
Work up to about 60% 1RM and begin sets. Increase each set if possible.
WOD
GHD Sit-ups/Wall Walks (Time)
3 Rounds for time of:
-30 GHD sit-ups
-10 Wall walks