CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/Bike 2 minutes
Rotator cuff WU
Wrist stretches
Lat roll out
Front rack stretch
Front squats
Shoulder presses
Push jerks
Split jerks
Skill/Strength
A: Push Jerk (Heavy single in 20 minutes)
B: Split Jerk (Heavy single in 20 minutes)
Choose A or B
WOD
Burpees/Shoulder to OH/Pull-ups (5 Rounds for reps)
5 Rounds of the following:
Min 1: 10 Burpees
Min 2: 15 Shoulder to OH, 95/65
Min 3: 30 Sec Pull-ups, 30 Sec rest
*Score is total reps pull-ups completed. Rx+ 135/95 & C2B pull-ups