CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/Bike 2 Minutes
Rotator cuff WU
Sampson stretch
Front rack stretch
Shoulder presses/behind the neck presses
AMRAP 6 Minutes:
-6 Split jerks, alt legs each rep
-5 Roll to stands
-4 Lunge jumps
-3 Toes to bar
Skill/Strength
Split Jerk (1RM in 25 minutes)
WOD
EMOM Quick Feet/V-ups (10 Rounds for reps)
EMOM for 10 minutes:
10 Quick feet
15 V-ups
*Masters/Scaled 10-15 sit-ups/round. Rx+ 10 TTB/round.