CrossFit Roselle – CrossFit
Warm-up
CFR WARM-UP 4 (No Measure)
Roll out 5 minutes
1 minute shoulder pass-throughs using PVC/band
30 seconds Sampson stretch each leg
1 minute double unders
1 minute inchworm push-ups
1 minute duck walk
1 minute backwards crab walk
1 minute frog jumps
10 pull-ups
10 dips
10 wall squats
Skill/Strength
DB Snatch (Work up to heavy single in 15 minutes)
WOD
DB Snatches/Burpees (Time)
3 Rounds for time of:
10 DB snatches, alternating arms each rep, 50#/35#
15 Burpees
*Rx+ 75#/50#
Assault Bike 1 Minute (Calories)
Max Effort – calories in 1 minute.