CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Sampson stretch
KB goblet squat stretch
PVC pass throughs
Shoulder kips
–
AMRAP 5 Min:
-20 Double unders
-10 Toes through rings
-10 Med ball cleans
-10 Split jerks
Skill/Strength
Split Jerk (Work up to heavy single in 20 minutes)
WOD
TTB/Split Jerks/Box Jumps (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
10 Toes to bar
10 Split jerks, 95#
10 Box jumps, 24″/20″
*Rx+ 15 TTB, 135#/95#, 30″/24″