CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Run 400m
Rotator Cuff WU
OH Band Stretch
–
AMRAP 5 Minutes:
4 Burpees
-4 Push jerks
-4 Toes to bar
-8 Lunge jumps
*Use light weight on PJ, increase each round
Skill/Strength
Push Jerk (Heavy set of 2 in 20 minutes)
WOD
Push Jerks/Front Squats/Runs (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
-5 Push jerks, 115#/75#
-5 Front squats, 115#/75#
-200m Run
*Rx+ 155#/105#