CrossFit Roselle – CrossFit
Warm-up
Group Stretch (No Measure)
Static stretches, yoga poses, etc.
Agility Ladder (No Measure)
Weightlifting
Split Jerk (1-1-1-1-1-1-1)
Metcon
Metcon (Time)
For time (20min cap):
50 Pull-ups
50 Ring push-ups
50 KB swings, 55#/35#
50 Box jumps, 24″/20″
*Rx+ 30 muscle ups in place of the pull-ups and ring push-ups.