CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Sampson stretch
PVC pass throughs
KB Goblet squat stretch
Shoulder kips
–
EMOM 5 Minutes:
4 Lunge jumps
4 KB swings
4 TTB
Handstand hold/OH barbell hold remaining time
Skill/Strength
Split Jerk (10-8-6-4-2-1-1-1)
20min to complete
WOD
Rows/Split Jerks/Push-ups (Time)
For time:
Row 250m
10 Split jerks, alt. legs each rep
Row 250m
20 Mtn climber push-ups
Row 250m
10 Split jerks, alt. legs each rep
Row 250m
*Rx 115#/75#; Rx+ 175#/115# & 20 ring dips in place of MCPUs; scaled/masters 95#/65# & regular push-ups.