CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Rotator cuff warm-up
Overhead band stretch
Front rack stretch
15 Hang muscle cleans
10 Shoulder presses
30 Walking lunges
–
EMOM 6 Minutes:
-6 Split jerks
-5 Roll to stands
-Handstand hold
Skill/Strength
Split Jerk (Heavy single in 15 minutes)
WOD
Weighted Step-ups/Pull-ups (Time)
5 Rounds for time of:
-20 Weighted step-ups, alternating legs each rep, 50#/35#
-15 Pull-ups
*Rx+ 65#/45# & C2B pull-ups