CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
In 10 minutes:
Row 750m
20 Shoulder kips
15 OH squats
10 Mtn climber hip stretches
5 Inchworm push-ups
10 Toes to bar
15 KB swings
20 Handstand push-ups
Skill/Strength
Deadlift (3-3-3-3-3)
Touch and go reps for all sets.
WOD
Power Cleans/Burpee Box Jumps (Time)
21-15-9 reps of:
Power cleans, 155#/105
Burpee box jumps, 24″/20″
*Scaled/Masters 115#/75# and 20″/16″. No Rx+ – just go all out.