CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Complete on your own:
1 min jumping jacks
15 PVC pass throughs
20 Shoulder kips
30 Sec overhead banded stretch/arm
30 Sec lat stretch/arm
30 Sec pec stretch/arm
20 Mountain climber hip stretches
20 Lunge jumps
10 Air squats w/ bounce at bottom
1 Min double unders
Warm-up (No Measure)
Complete on your own:
Barbell front rack stretch
10 Hang muscle cleans
5 Hang squat cleans
5 Squat cleans
Skill/Strength
Squat Clean (Work up to heavy single in 10 minutes)
WOD
Crossfit Games Open 18.2 (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
Crossfit Games Open 18.2 A (all divisions) (Weight)
Use the remaining time from 18.2 to accomplish a 1RM clean
Crossfit Games Open 18.2 Scaled (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 35/20 lb
Bar-facing burpees (stepping burpees allowed)
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap