CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
In 10 minutes:
Row/bike/ski 2 min
Sampson stretch
Good mornings
Front rack stretch
Dip shrug high elbows
Muscle cleans
Front squats
Shoulder presses
Skill/Strength
Hang Power clean x 2 + Jerk (15 min to work up to heavy single)
Complete 2 hang power cleans and then 1 jerk without setting down barbell
WOD
Running “DT” (Time)
5 Rounds for time of:
400m Run
1 Round “DT”
-12 Deadlifts
-9 Hang power cleans
-6 Push jerks
Rx 155/105#. Scale distance/weight as needed to finish under 20 min. 1st round needs to be 3:30 or less and should not be at all out effort.