10/30/18 CF

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.