CrossFit Roselle – Masters
Warm-up
Joint Roll Out (No Measure)
Neck, Shoulders, Hips, Knees, Ankles
Crossfit Warmup – 2 Rounds (No Measure)
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
Burgener Warm Up (No Measure)
Snatch warm up and skill w/ PVC
Skill/Strength
Power Snatch (2 Reps EMOM 10 Min)
Start light, increase weight only if form is perfect.
WOD
Power cleans/Thrusters (AMRAP – Reps)
AMRAP 5 minutes:
5 Power cleans, 95#/65#
5 Thrusters, 95#/65#
*Rx+ 135#/95#. Make sure you can do at least one round unbroken, so scale weight accordingly.