CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/bike/ski until group WU
As a group, 3 rounds of:
-30 sec wrist stretches
-30 sec lat stretches
-30 sec quad stretches
-30 sec hip swings
-30 sec barbell front rack stretch
-30 sec shoulder presses
-30 sec front squats
-30 sec hang power cleans
Skill/Strength
Squat Clean Thruster (1 Rep EMOM 10 minutes)
WOD
1: Thrusters/Pull-ups/Burpees 1 (AMRAP – Rounds and Reps)
AMRAP 6 Minutes:
7 Thrusters, 75/55#
7 Pull ups
7 Burpees
*Rx+ 95/65# and bar facing burpees
Rest 3:00
@9:00 start Part 2a or 2b
2a: Thrusters/Pull-ups/Burpees 2a (Time)
For Time:
45 Thrusters, 75/55#
45 Pull ups
45 Burpees
*Rx+ 95/65# and bar facing burpees
2b: Thrusters/Pull-ups/Burpees 2b (AMRAP – Rounds and Reps)
AMRAP 9 Minutes:
7 Thrusters, 75/55#
7 Pull ups
7 Burpees
*Rx+ 95/65# and bar facing burpees