CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up (No Measure)
In 10 Minutes, complete as much as possible of:
Row 500m
Sampson Stretch 30 seconds/side
3 Rounds of:
10 Pull-ups
10 Dips
10 Hollow rocks
10 Supermans
10 OH squats
Burgener Warm Up (No Measure)
Snatch warm up and skill w/ PVC
WOD
Rows/Snatches/Double Unders/Rests (Time)
5 Rounds for time of:
500m Row
5 Snatches, 115#/75#
30 Double unders
Rest 3 minutes between rounds. Scaled/Masters 350m row, 75#/55#, 50 single unders. Rx+ 165#/115# & 50 DUs.