11/28/17 CF

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.