CrossFit Roselle – CrossFit
Warm-up
CFR Warm-up #1 (No Measure)
Row 500m
Calf Stretch
KB Goblet squat stretch
PVC pass throughs
Shoulder kips
MC hip stretches
Skin the cats
KB snatches
KB windmills
HS holds
Skill/Strength
Hang Squat Clean (1 Rep EMOM 10 Minutes)
WOD
Hang Power Cleans/Burpees (AMRAP – Rounds and Reps)
10 Minute Ladder:
1 HPC
1 Burpee
2 HPCs
2 Burpees
3 HPCs
3 Burpees
Etc. Continue adding one rep of each movement until time expires. Scaled/Masters 95#/65#, Rx 135#/95#, Rx+ 185/125#