CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Rotator cuff warm-up
PVC Pass throughs
Shoulder kips
KB Goblet squat stretch
–
Front rack stretch
Hang muscle cleans
–
7-5-3 reps of:
-TNG power cleans w/ increasing weight
-MC Push-ups
-Triple unders
WOD
Runs/Power cleans/Burpees (Time)
5 Rounds for time of:
400m Run
7 Power cleans, 135#/95#
11 Bupees
*Rest 3 minutes between rounds. Rx+ 185#/125# & Bar facing burpees