CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/bike 2 minutes
Straight legged deadlifts
Good mornings
Front rack stretch
Barbell squat stretch (behind the neck and front rack)
Reverse lunges
Muscle cleans
Skill/Strength
Hang Squat Clean (Work up to heavy single in 20 minutes)
Clean Pull (4 heavy sets of 3 )
WOD
1000m Row (Time)
Max Effort 1000m Row