CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
15 min to be set up for WOD:
Sampson stretch
Half pigeon
Laying twister
Reverse bridge
–
8 Barbell hang clean & jerks
8 DB snatches, alt arms
8 Ring rows/pull-ups
6 Barbell hang clean & jerks
6 DB snatches
6 Pull-ups/C2B pull-ups
4 Barbell hang clean & jerks
4 DB snatches
4 C2B pull-ups/MUs
*Increase weight each set.
WOD
Metcon (Time)
For time (40 min cap)
3 Rounds of:
-10 Hang clean & jerks, 115/75#
-20m Stiff legged bear crawl (Rx+ HS walk)
-30 DB snatches, 50/35#
Rest 5 min, then
4 Rounds of:
-18/14 Cal row (Rx+ Echo bike)
-7 Chest to bar pull-ups (Rx+ MUs)
Rest 5 min, then
-21-15-9 Bar facing burpees
-27-21-15 Pull-ups (Rx+ C2B)