CrossFit Roselle – CrossFit

Warm-up

Med ball cleans/MCHS/Shoulder kips (No Measure)

20 seconds on/10 seconds off x 3 rounds:

Med ball cleans w/ bounce at bottom

Mountain climber hip stretch

Shoulder kips

Skill/Strength

Front Squat (10 minutes to warm up to heavy set of 5)

No racks – must be cleaned from ground. Clock starts immediately after warm-up.

WOD

Row/Pull-ups/Front Squats (Time)

5 Rounds for time of:

20 Cal Row

15 Pull-ups

10 Front squats @ 75% of above

*Scaled/Masters 15/10/5 reps (sub RRs for PUs if needed). Rx+ Assault bike and CTB PUs.

Cool Down

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.