CrossFit Roselle – CrossFit
Warm-up
CFR WARM-UP 5 (No Measure)
In 10 minutes, complete 5 rounds:
10 Quick Feet
10 Shoulder kips
5 Box jumps
5 Wall squats
5 Toes through rings
20 Sec handstand hold
Skill/Strength
Split Jerk (1-1-1-1-1)
Work up to heavy single and start your sets. 15 minute cap.
WOD
Rows/Split Jerks/Push-ups (Time)
For time:
Row 250m
10 Split jerks, alt. legs each rep
Row 250m
20 Mtn climber push-ups
Row 250m
10 Split jerks, alt. legs each rep
Row 250m
*Rx 115#/75#; Rx+ 175#/115# & 20 ring dips in place of MCPUs; scaled/masters 95#/65# & regular push-ups.