CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Run 400m
Calf stretch
KB squat stretch
Rotator cuff WU
Hip circle band WU
Front rack stretch
–
AMRAP 5 Min:
-2 Shoulder presses
-3 Clean grip high pulls
-2 Squat clean thrusters
-3 Ring rows/pull ups
Skill/Strength
Squat Clean Thruster + Thruster (Heavy Single in 15 minutes)
WOD
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups