CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up (No Measure)
In 15 minutes:
Row/Bike/Run 2 minutes
Sampson Stretch
2 Rounds of the following:
-10 Pull-ups
-10 Push-ups/dips
-10 GHD sit-ups
-10 Hip/Back extensions
-10 OH squats
Skill/Strength
DB Snatch (Heavy single each arm in 15 minutes)
WOD
Sprints/DB Snatches (Weight)
EMOM 20 minutes:
Odd: Sprint 150′
Even: 8 DB snatches (4 each arm)