CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
In 15 Minutes:
Row 1000m
Calf stretch
KB Goblet squat stretch
PVC Pass throughs
MC Hip stretches
Shoulder kips
Burgener Warm-up
Skill/Strength
Hang Power Snatch (Work up to heavy set of 5 in 10 minutes)
5 consecutive reps without setting down the bar
WOD
Runs/Pull-ups/Hang Power Snatches (Time)
5 Rounds for time of:
– 400m Run
– 10 Pull-ups
– 5 Hang power snatches using weight from above
*Rx+ for C2B