CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
In 10 Minutes:
Row 500m
15 Shoulder kips
10 Mountain climber hip stretches
AMRAP Remaining time:
3 Dip shrugs
3 Dip shrug high elbows
3 Muscle cleans
3 Front squats
Skill/Strength
Hang power clean + Power clean (15 Minutes to work up to heavy single)
WOD
Quick Feet/Push-ups/V-ups (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
10 Quick feet (5 each foot)
10 Push-ups
10 V-ups
*Rest 30 seconds after each round. Rx+ Ring dips & TTB.