CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 300m
-1 Min Barbell front rack stretch
-7 Front squats w/ bounce at bottom
-10 Push-ups
Row 300m
-10 Hang muscle cleans
-5 Hang squat cleans w/ bounce at bottom
-10 Push-ups
7-5-3 Reps of:
-Hang squat cleans w/ increasing weight
Skill/Strength
Hang Squat Clean (1 Rep EMOM 10 Minutes)
WOD
Rope Climbs/Ring Dips/Wall Balls (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
1 Rope climb, 18’/15′
10 Ring dips
20 Wall balls, 20#/14#
*Sub 8 ring rows/rope climb. Sub banded bar dips/bench dips.