7/21/21 CF

CrossFit Roselle – CrossFit


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


A: Push Jerk (Heavy single in 20 minutes)

B: Split Jerk (Heavy single in 20 minutes)

Choose A or B


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