CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
30 Sec DUs
30 Sec Sampson Stretch each leg
30 Sec DUs
30 Sec Barbell front rack stretch
20 Sec DUs
20 Sec Hang muscle cleans
20 Sec DUs
20 Sec Shoulder presses
10 Sec DUs
10 Front squats
10 Sec DUs
10 Thrusters
*Perform together as group.
Skill/Strength
Hang Clean (Work up to heavy single in 15 minutes.)
WOD
Metcon (Time)
2012 Regional Event 2
For time (17 min cap):
2000m Row
50 Pistols, alternating legs each rep
30 Hang cleans, 225#/135#
*Scale row, sub air squats, scale weight as needed.