CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 15 minutes:
-10/8 cal row/bike/ski
-Half pigeon
-OH band stretch
-Hip circle band plate WU
-Front rack stretch
-Muscle cleans
-Thrusters
WOD
Thrusters EMOM (AMRAP – Rounds and Reps)
From 0:00-5:00
EMOM 5:
5 Thrusters (75/55#)
From 5:00-10:00
EMOM 5:
5 Thrusters (85/60#)
From 10:00-15:00
EMOM 5:
5 Thrusters (95/65#)
– Continue adding 10 / 5# every 5:00 for as long as you are able. Rx+ start at 75/55# and add 20/10# every 5:00 for as long as you are able.