CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Sampson stretch
Up/down dog
Child’s pose
AMRAP 6 Minutes (starts 4 min into class):
-8 Lunge jumps
-6 PVC pass throughs
-5 OH squats
-4 Burpee pull-ups
Skill/Strength
Split Jerk (Work up to heavy single in 20 minutes)
WOD
DB Split Jerks/Runs (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
-5 DB Split jerks, left hand
-5 DB split jerks, right hand
-Run 200m
*Record weight used and rounds/reps completed.