11/30/21 CF

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.