CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
In 10 minutes:
Row 500m
15 Shoulder kips
10 Mountain climber hip stretches
10 PVC pass throughs
AMRAP remaining time:
3 dip shrugs
3 dip shrug high elbows
3 Muscle snatches
3 Snatch balances
Skill/Strength
Hang Power Snatch + Power Snatch (15 Minutes to work up to heavy single)
WOD
The “Ghost” (6 Rounds for reps)
6 Rounds for total reps:
1 min Row (cal)
1 min Burpees
1 min Double unders
1 min Rest
Shoot for as many reps as possible of each movement! Don’t game it and save yourself just for the double unders.