CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
1 Minute each:
– Calf stretch
– KB Goblet squat stretch
– PVC pass throughs
– Shoulder kips
Then,
Row 500m
20 KB swings
10 Handstand push-ups
Skill/Strength
DB Snatch (2-2-2-2-2)
1 rep each arm = 2 reps.
WOD
DB Snatches/Box jumps/Double unders (Time)
5 Rounds for time:
10 DB snatches, alt arms each rep, 50#/35#
5 Box jumps, 24″/20″
20 Double unders
*Rx+ 75#/50#, 30″/24″, and 30 UB DUs/round.