CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/bike/ski 2 minutes
Rotator cuff WU
OH band stretch
MC hip stretch
Front rack stretch
10 Shoulder presses
10-8-6-4-2 reps of:
-Split jerks, increasing weight
Skill/Strength
Split Jerk (Heavy single in 20 minutes)
WOD
Pull-ups/Burpee Box Jump Overs (Time)
21-15-9 Reps of:
Pull-ups
Burpee box jump overs, 24″/20″
*Rx+ for C2B pull-ups & 2-footed jump down/jump up burpees