CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
In 15 minutes:
20 PVC pass throughs
20 PVC around the worlds
20 Shoulder kips
20 T-spine openers each side
20 Mountain climber hip stretches
20 Med ball cleans
20 Walking lunges
20 Box jumps
KB Lat/Tricep Release in remaining time.
Skill/Strength
DB Snatch (3-3-3-3-3 )
Do 3 heavy reps with one arm, then the other. That counts as 1 set.
WOD
DB Snatches/DUs/KB Swings (Time)
For time:
100 DB snatches, alt arms each rep, 50#/35#
100 Double unders
100 KB swings, 55#/35#
100 Double unders