CrossFit Roselle – Masters
Warm-up
Floor Stretches (No Measure)
On floor: Side roll, hip raises, cat/camel, etc..
,,,
Burgener Warm Up (No Measure)
Snatch warm up and skill w/ PVC
Skill/Strength
Power Snatch (7-5-5-3-2-2-2-2)
EOMOM as a group. Warm up sets are built in.
WOD
Metcon (AMRAP – Reps)
2 Rounds of:
1 minute Pull Up
1 minute Push Up
1 minute Step Up
1 minute Plank
1 minute Rest
Count -5 reps for each break in the plank hold.