CrossFit Roselle – CrossFit
Warm-up
Yoga Poses/Stretches (No Measure)
Spend 5-10 minutes as a group – Coach’s choice of movements.
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 Thruster (1 Rep EMOM 12 minutes)
WOD
Wall Balls/Power cleans (Time)
3 Rounds for time of (15min cap):
35 Wall balls, 20#/14#
20 Power cleans, 95#/65#
*Scaled/Masters 20#/10# to 9′ target & 75#/55#. Rx+ 11’/10′ targets and 135#/95#.