9/10/19 CF

CrossFit Roselle – CrossFit


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


Front Squat (10-8-6-4-3-3-3-2)


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.