CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 15 minutes:
Row/Bike/Ski 15/11 cal
6 MC hip stretches
OH band stretch 20 sec/arm
10 ATYs light weight
Barbell front rack stretch
5 Front squats w/ bounce
5 Shoulder presses
Skill/Strength
Clean and Jerk (1 Rep EMOM 12 minutes)
WOD
Wall Balls/Rope Climbs 2 (AMRAP – Rounds and Reps)
AMRAP 10:
15 wall balls (20/14 lb) (10/9 ft)
1 rope climb (18/15 ft)