CrossFit Roselle – CrossFit
Warm-up
Group Stretch (No Measure)
Static stretches, yoga poses, etc.
Burgener Warm Up (No Measure)
Snatch warm up and skill w/ PVC
Dodgeball (No Measure)
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
Skill/Strength
Hang Power Snatch (1 Rep EMOM 10 Minutes)
WOD
Hip Ext/TTB/BJ/HPS/MU (AMRAP – Rounds and Reps)
AMRAP 14 Minutes:
-50 Hip extensions
-40 Toes to bar
-30 Box jumps, 30″/24”
-20 Hang power snatches, 95#/65#
-10 Muscle ups