CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Hip circle band WU
20 Walking lunges
PVC pass throughs
Shoulder kips
–
EMOM 5 minutes:
6 Hang muscle cleans
5 Barbell thrusters
4 Toes to bar
HS Hold
Skill/Strength
Front Squat (10-8-6-4-3-3-3-2)
WOD
DUs/Squat Jumps/DB Shoulder Presses (Time)
7 Rounds for time of (15 min cap):
-30 Double unders
-20 Squat jumps
-10 DB shoulder presses, 35#/20#
*Rx+ UB DUs, Pistols, and HSPUs. Scale rounds/reps as needed to finish within 15 cap.