CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 10 min:
-10 Hip circle band plate step-up and overs
-6 MC hip stretches
-5 Med ball cleans into wall balls
-4 Burpee pull-ups
Skill/Strength
Front Squat (10-5-3-1-1-1-3-5-10)
These are all working sets, so warm-ups not included. Goal is go heavier back half, but at least match first half.
1) 10 reps = 60%+
2) 5 reps = 70%+
3) 3 reps = 80%+
4) 1 rep = 90%+
WOD
AMRAP HSPUs (AMRAP – Reps)
AMRAP 3 Min:
HSPUs