CrossFit Roselle – CrossFit
Warm-up
Row/Standard Warm-up (No Measure)
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
Burgener Warm Up (No Measure)
Snatch warm up and skill w/ PVC
WOD
Snatches/Pull-ups/Burpees (Weight)
Every 3 Minutes for 30 minutes:
3 Snatches, 115#/75#
5 Pull-ups
7 Burpees
*Rx+ for 165#/110#, C2B pull-ups, and bar facing burpees.