CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Roll out 5 minutes
Row 500m
Calf stretch
Couch stretch
KB goblet squat stretch
OH band stretch
PVC pass throughs
Shoulder kips
–
OH Squats w/ light weight
Skill/Strength
Sledgehammer Strikes (10-10-10-10)
10 reps each arm.
WOD
DB Snatches/Box jumps (Time)
AMRAP 7 minutes:
10 DB snatches left arm, 50#/35#
10 DB snatches right arm, 50#/35#
5 Box jumps, 30″/24″