CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Run 800m
Rotator cuff WU
OH band stretch
90/90 hip stretch
Barbell front rack stretch
Dip shrug high elbows
Muscle cleans
Shoulder presses
Hang clean & jerks
WOD
Rows/Burpees/Clean & Jerks (Checkmark)
Every 2 minutes x 10:
-12/9 Cal row
– 7 Bar facing burpees
-5 Clean & jerks
*Increase weight every 2 rounds, 95/65#, 115/75#, 135/95#, 155/105#, 175/115#. Rx+ 135/95#, 155/105#, 185/125#, 205/135#, 225/145#