3/28/18 CF

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)