CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
In 15 minutes:
Row/bike 2 minutes
Rotator cuff WU
OH band stretch
KB triceps stretch
DB hang muscle cleans
DB shoulder & push presses
DB push jerks
DB clean & jerks
Skill/Strength
DB Clean & Jerk – Single Arm (Heavy set of 3 each arm in 20 minutes)
Take a single DB from the ground up to shoulder and then overhead (push-press/strict press okay, but DB must touch the shoulder and cannot be one continuous movement.
WOD
Rows/DB C&J/Pull-ups (Time)
3 Rounds for time of:
500m Row
20 DB clean & jerks, alt arms each rep, 45#/30#
15 Pull-ups
*Rx+ 65# & C2B pull-ups