CrossFit Roselle – CrossFit
Warm-up
Home Warm Up (No Measure)
Up/down dog
Child’s pose
Half pigeon
Laying chest twister
Reverse bridge
Sampson stretch
15 Burpees
Skill/Strength
Power Clean (Heavy set of 3, TnG if possible)
You can do lighter DB/KB cleans if needed, higher reps.
WOD
Metcon (Time)
5 Rounds of:
-20 Quick feet
-20 DB snatches/KB swings
-20 Lunge jumps
*Rest 2 minutes between rounds. Post weight used to comments.