CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Jumping jacks 30 sec
Sampson stretch 30 sec/side
20 Shoulder kips
10 Mountain climber hip stretches
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Burgener warm-up
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3 Rounds of:
30 Double unders
5 Squat snatches
*Start w/ bar and add light weight each round
Skill/Strength
Snatch (1 Rep EMOM 10 Minutes)
WOD
Rows/Burpees/Runs (Time)
3 Rounds for time of:
500m Row
21 Burpees
400m Run