CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
10 Minutes:
Row 500m
OH banded shoulder stretch
30 Walking lunges
Shoulder kips
Barbell front rack stretch
Hang muscle cleans
Bounce around bottom of front squat
Shoulder presses from bottom of front squat
–
AMRAP 5 Min:
3 Clean & jerks, light weight & perfect form
20 Double unders
*Increase weight each round, but form must be perfect each rep.
Skill/Strength
Clean and Jerk (1 Rep EMOM 10 Minutes)
No press outs. If you press out, do not go up in weight. Same goes if you catch clean with your feet too wide. Any style (power, squat, split, etc.).
WOD
Annie-Grace (Time)
For time (15min cap):
50-40-30-20-10 reps of:
Double unders
Abmat sit-ups
*Perform 6 clean & jerks @ 135#/95# after each round. Rx+ 185#/125#