CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row Bike 2 minutes
Sampson stretch
Wall angels
Shoulder kips
Barbell front rack stretch
Front squat stretch
AMRAP 5 minutes:
-20 Double unders
-6 Split jerks, alt legs each rep
-5 Toes to bar
-4 MC hip stretches
*Increase weight each round.
Skill/Strength
Split Jerk (Heavy single in 20 minutes)
WOD
Quick Feet/Plate Ground to OH/OH Reverse Lunges/Burpee Pull-ups (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
-10 Quick Feet, 45#/35#
-8 Plate ground to overhead, 45#/35#
-6 Overhead reverse lunge steps, 45#/35#
-4 Burpee pull-ups
*Rx+ 65#/45#, burpee C2B pull-ups