CrossFit Roselle – CrossFit
Warm-up
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
Front Squat (10 minutes to warm up to heavy set of 5)
No racks – must be cleaned from ground. Clock starts immediately after warm-up.
WOD
Row/Pull-ups/Front Squats (Time)
5 Rounds for time of:
20 Cal Row
15 Pull-ups
10 Front squats @ 75% of above
*Scaled/Masters 15/10/5 reps (sub RRs for PUs if needed). Rx+ Assault bike and CTB PUs.
Cool Down
Yoga Poses/Stretches (No Measure)
Spend 5-10 minutes as a group – Coach’s choice of movements.