CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Sampson stretch 30 sec/side
Calf stretch
KB Goblet squat stretch
PVC pass throughs
–
EMOM 6 Minutes:
6 Walking lunge steps
4 DB snatches
2 Box jumps
Handstand hold remaining time
Skill/Strength
DB Snatch (Heavy single each arm in 15 minutes)
WOD
Quick Feet/Roll to Stands/Burpees (3 Rounds for reps)
3 Rounds of the following:
AMRAP 5 Min:
– 10 Quick feet
– 9 Roll to stands
– 8 Burpees
*Rest 3 minutes between rounds. Keep track of reps completed during each round.