1/26/16 CF

CrossFit Roselle – CrossFit

Warm-up

Group Stretch (No Measure)

Static stretches, yoga poses, etc.

Box Jump/Roll to Stand/Handstand (No Measure)

-Box Jumps

-Roll to Stand (sub sit-ups)

-Handstand Hold (sub overhead barbell hold)

*20 seconds on/10 seconds off x 3 rounds.

Weightlifting

Clean and Jerk (1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 MIN:

1 Clean & jerk, 185#/125#

2 Strict Pull-ups

3 Burpees