CrossFit Roselle – CrossFit
Warm Up
Group stretch
Rotator cuff WU
Barbell front rack stretch
3 Rounds of:
-5 Burpee broad jumps
-5 Dip shrug high elbows
-5 Hang muscle cleans
-5 Thrusters
-5 L pull-ups
*Add light weight each round.
Skill/Strength
Hang power clean + Power clean (Heavy single in 20 minutes)
WOD
Hang Power Cleans/Burpees (AMRAP – Rounds and Reps)
10 Minute Ladder:
1 HPC
1 Burpee
2 HPCs
2 Burpees
3 HPCs
3 Burpees
Etc. Continue adding one rep of each movement until time expires. Scaled/Masters 95#/65#, Rx 135#/95#, Rx+ 185/125#