CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 12 Minutes:
1 Min stretch
10 Shoulder kips
8 Hollow rocks
1 Wall walk
10 Lunge jumps
8 Split jerks
Skill/Strength
Split Jerk (3-3-3-3-3)
Work up to about 70-75% of 1RM and start sets.
WOD
Bike/TTB/HSPUs (AMRAP – Rounds and Reps)
AMRAP 15:
-50/40 Cal bike
-40 TTB
-30 HSPUs