CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 12 minutes:
-1 Min stretch
-10 Banded leg raises/side
-Front rack stretch
-Hang muscle cleans
-10 Banded front squats
-5 Burpee pull-ups
Skill/Strength
Squat Clean (1 rep every 30 sec @ 70% for 5 min)
Heavier than last week.
Hang Squat Clean (1 rep every 45 sec @ 70% for 6 min)
Heavier than last week.
Squat Clean (1 min AMRAP)
Heavier than last week or beat previous reps.
WOD
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups