CrossFit Roselle – CrossFit
Warm-up
CFR Warm-up 3 (No Measure)
Row 500m
Sampson Stretch 30 sec/side
10 PVC pass throughs
20 Shoulder kips
10 MC Hip stretches
–
Tabata style – 20 seconds on/10 seconds off. Rotate through 3 full rounds:
– Handstand hold (or HSPUs)
– Roll to stands (or pistol roll to stands)
– Box jumps
– Sumo deadlift high pull
*Sub OH barbell holds/presses, V-ups, and step-ups as needed.
Skill/Strength
Sleds/Yokes (3 Trips down and back)
Sled push or Yoke carry
WOD
Sprints/DB Snatches (Weight)
EMOM 20 minutes:
Odd: Sprint 150′
Even: 8 DB snatches (4 each arm)