CrossFit Roselle – CrossFit
WOD
Warm-up (No Measure)
Row 500m
Calf stretch
10 MC Hip stretches
15 Shoulder kips
Plate squat stretch
15 Ground to OH
20 OH walking lunges
10 OH squats
Barbell front rack stretch
Skill/Strength
Hang Power Clean (Practice 20 min)
WOD
Hang Power Cleans/Burpees (AMRAP – Rounds and Reps)
10 Minute Ladder:
1 HPC
1 Burpee
2 HPCs
2 Burpees
3 HPCs
3 Burpees
Etc. Continue adding one rep of each movement until time expires. Scaled/Masters 95#/65#, Rx 135#/95#, Rx+ 185/125#