4/10/19 CF

CrossFit Roselle – CrossFit


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


DB Snatch (Heavy single each arm in 15 minutes)


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.