CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
In 10 Minutes:
Sampson stretch
Half pigeon
Up/Down dog
Child’s pose
OH band stretch
Couch stretch
Double unders in remaining time
Dodgeball (No Measure)
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
Skill/Strength
Reverse lunge steps (10-8-8-6-6)
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
WOD
DB Snatches/Double Unders (3 Rounds for reps)
AMRAP 4 Minutes:
12 DB snatches 35#/20#, alt arms each rep
20 Double unders
Rest 4 minutes
AMRAP 4 Minutes:
8 DB snatches 50#/35#, alt arms each rep
20 Double unders
Rest 4 Minutes
AMRAP 4 Minutes:
4 DB snatches 75#/50#, alt arms each rep
20 Double unders