CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Group stretch 5 min
–
Set 1
30 Jumping Jacks
20 Med-ball Air Squat
30 Skier Jacks
20 Med-ball Strict Press
30 Jumping Pull-ups (Fast up, fast down)
Set 2
10 Ring Rows
20 Med-ball Thrusters
30 Russian Twist with Med ball
10 Ring Rows
20 Med-ball Thrusters
Skill
Warm-up (No Measure)
Thruster Progression // Focus
1) Muscle Clean // Open hips before pulling with arms.
2) Front Squat // Full hand grip and elbows up away from thighs
3) Push Press // Full hand grip, dip, drive, and press
4) Thruster // Bar stays in contact with body, stand fast, and drive bar
overhead
Skill/Strength
Squat Clean Thruster (1 Rep EMOM 10 minutes)
WOD
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Cool Down
Warm-up (No Measure)
3 Rounds:
Roll out left quad :30
Roll out right quad :30
Roll out left lat :30
Roll out right lat :30