CrossFit Roselle – Masters/Beginners
Warm-up
M/B Warm-up 1 (No Measure)
Group Roll Out, then:
10 Min AMRAP:
5 Pull-ups/Ring Rows
5 Dips/Push-ups
10 Mountain climber hip stretches
10 Sit-ups
5 OH Squats
20 Double unders/40 Single unders
Skill/Strength
Hang Power clean x 2 + Jerk (Practice 10 minutes)
Complete 2 hang power cleans and then 1 jerk without setting down barbell
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 minutes:
3 Hang power cleans
3 Jerks
15 Abmat sit-ups
1 minute rest
*Rx+ for 10 toes to bar in place of sit-ups. Post weight used to comments.