CrossFit Roselle – CrossFit
Warm-up
#2 CFR Warm-Up (No Measure)
In 15 minutes:
Roll out 5 minutes
1 minute double unders
30 sec Sampson stretch each side
20 shoulder kips
10 mountain climber hip stretches
10 burpees
10 pull-ups
10 dips
30 second L-sit
10 overhead squats
Couch stretch in remaining time
WOD
Assault Bike/DB Snatch/Burpees (5 Rounds for time)
5 Rounds for time of:
15 Cal Assault Bike
12 DB snatches, 50#/35#, alt arms each rep
9 Burpees
*Rest approximately 3 minutes between each round. Record individual round times for score. Rx+ 75#/55#, but only if you can be close to UB on DB snatches. Go all out each round and see where you’re at.