CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up (No Measure)
In 15 minutes:
Row/Bike/Run 2 minutes
2 Rounds of the following:
-Sampson Stretch
-10 Pull-ups
-10 Push-ups/dips
-10 GHD sit-ups
-10 Hip/Back extensions
-10 OH squats
-30 Double unders
Skill/Strength
DB Snatch (Heavy single each arm, 15 minutes)
WOD
Weighted Step-ups/TTB/DB Snatches/Ring Dips/Farmer’s Carry (AMRAP – Rounds and Reps)
AMRAP 20 Minutes:
-20 Weighted step-ups, 50/35
-20 Toes to bar
-20 DB snatches, alt. arms each rep, 50/35
-20 Ring dips
-200m Farmer’s carry, single arm, 50/35