CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Rotator cuff WU
Hip circle band WU
Barbell front rack stretch
AMRAP 5 Minutes:
5 Good mornings
5 Muscle cleans
4 Reverse lunges
4 Front squats
4 Burpees over bar
Skill/Strength
Front Squat (Heavy set of 2 in 20 minutes)
WOD
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Squat clean is Rx. Sub bar or bench dips as needed.