CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up (No Measure)
In 15 minutes:
Row/Bike/Run 2 minutes
2 Rounds of the following:
-Sampson Stretch
-10 Pull-ups
-10 Push-ups/dips
-10 GHD sit-ups
-10 Hip/Back extensions
-10 OH squats
-30 Double unders
Skill/Strength
Hang Power Clean (1 Rep EMOM 10 minutes)
WOD
Floor Presses/Bent Over Rows/Hang Power Cleans (Time)
10-9-8-7-6-5-4-3-2-1 reps of:
-Floor presses
-Bent over rows
-Hang power cleans
*Rx 95/65#, Rx+ 135/95# or higher