CrossFit Roselle – CrossFit
Warm-up
Row 500m – Warm Up (No Measure)
Med ball cleans/MCHS/Shoulder kips (No Measure)
20 seconds on/10 seconds off x 3 rounds:
Med ball cleans w/ bounce at bottom
Mountain climber hip stretch
Shoulder kips
Skill/Strength
Squat Clean (1 Rep EMOM 10 Minutes)
Front Squat (3×3)
Work up to 85% of 1RM and perform 3 sets of 3 at same weight. 15 min cap.
WOD
V-ups/Burpees (AMRAP – Rounds and Reps)
10 Minute Ladder:
1 V-up
1 Burpee
2 V-ups
2 Burpees
*Continue adding 1 V-up and 1 burpee each round until time expires. Rx+ for toes to bar.