CrossFit Roselle – CrossFit
Warm-up
CFR WARM UP #1 (No Measure)
In 15 Minutes:
Roll out 5 minutes
Row 500m
15 Shoulder Kips
10 Mountain climber hip stretches
AMRAP remaining time:
– 5 Pull-ups
– 5 Dips
– 5 OH squats
– 20 Double unders
Burgener Warm Up (No Measure)
Snatch warm up and skill w/ PVC
Skill/Strength
Hang Power Snatch + Power Snatch (1RM)
15 minutes to work up to a 1RM of the complex
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 minutes:
5 Strict pull-ups
10 Box jumps, 24″/20″
30 Double unders
*Rx+ weighted strict pull-ups, 30″/24″ box jumps, and UB DUs.