CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/Run/Bike 2 min
Plate squat stretch into hamstring stretch
20 Walking lunges
10 Burpee pull-ups
Skill/Strength
Back Squat (Heaviest set of 3 in 25 minutes)
WOD
Quick Feet/TTB/Hang Power Cleans (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
-10 Quick feet
-10 V-ups
-10 Hang power cleans, 75#/55#
*Rest 1 minute between rounds. Rx+ TTB and 115#/75#