CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Roll out 5 minutes
Banded Calf/hamstring stretch
Couch stretch
OH band stretch
Half pigeon stretch
Twister chest stretch
Reverse bridge stretch
T-spine openers
Burgener Warm Up (No Measure)
Snatch warm up and skill w/ PVC
WOD
2018 GG Qualifier #1A & 1B (Time)
14MIN TIME CAP
15 Burpees Over Concept 2 Erg (CAN step over)
35/25 Calorie Row
15 Burpees Over Concept 2 Erg
35/25 Calorie Row
15 Burpees Over Concept 2 Erg
In the remaining time…
Establish a 1-RM Snatch
*Rx+ 40/30 Cal rows & no step overs.