12/22/21 CF

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)