CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
– Calf stretch
– KB goblet squat stretch
– PVC pass throughs
– Shoulder kips
Then,
AMRAP 6 Minutes:
– 5 KB snatches/arm
– 5 KB windmills/arm
– 10 V-ups
Skill/Strength
DB Snatch (Heavy set of 2 in 15 minutes)
Heavy set includes 1 rep/arm.
WOD
DB Snatches/Double Unders (3 Rounds for reps)
AMRAP 4 Minutes:
12 DB snatches 35#/20#, alt arms each rep
20 Double unders
Rest 4 minutes
AMRAP 4 Minutes:
8 DB snatches 50#/35#, alt arms each rep
20 Double unders
Rest 4 Minutes
AMRAP 4 Minutes:
4 DB snatches 75#/50#, alt arms each rep
20 Double unders