CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Sampson stretch
Rotator cuff WU
PVC pass throughs
MC hip stretches
-AMRAP 5 Minutes:
-3 Dip-shrug-high elbows
-3 Muscle snatches
-3 Snatch balances
-6 Lunge jumps
-9 Hollow rocks
Skill/Strength
Hang Power Snatch + Power Snatch (Heavy single in 15 minutes)
WOD
Power Snatches/Box Jumps (Time)
21-15-9 Reps for time of:
Power snatches, 115#/75#
Box jumps, 24″/20″