CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Stretch/Roll out/Row/Bike 10 min
AMRAP 5 min:
-25 DUs or attempts for 30 sec
-5 plate G2OH
-5 plate OH squats
-10 Lunge jumps
-5 Roll to stands
Skill/Strength
DB OH Squat (Work up to heaviest set of 3/arm)
Perform squats with single DB held locked out overhead.
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 min:
-20 Wall balls, 20/14
-15 Toes to bar
-10 DB snatches, 50/35, alt arms/rep
-5 Burpee pull-ups
*Rx+ burpee bar MUs