10/9/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Minutes:

Row 500m

Up/Down dog

Child’s pose

Couch stretch

Laying chest stretch

Wall angels



AMRAP 5 Minutes:

5 Med ball cleans

5 Toes to bar

5 Vertical jumps

5 Push-ups/Dips

Skill/Strength

DB Snatch (Heavy single each arm 15 minutes)

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups