CrossFit Roselle – CrossFit
Warm-up
Double Unders (No Measure)
Practice DU’s for 2 minutes
Yoga Poses/Stretches (No Measure)
Spend 5-10 minutes as a group – Coach’s choice of movements.
Burgener Warm Up (No Measure)
Snatch warm up and skill w/ PVC
Skill/Strength
Snatch (1 Rep EMOM for 10 Minutes)
Start at 60% or more and add 5-10# each rep if possible. If you want to work technique, stay at 65% and do 2 reps each minute.
WOD
CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#
Scaled/Masters sub kipping knee raises, 85#/55#