6/6/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

KB Goblet squat stretch

PCV pass throughs

Shoulder kips



Burgener warm-up

Skill/Strength

Power Snatch + Hang Power Snatch (1-1-1-1-1-1-1)

WOD

Sprints/DB Snatches (Weight)

EMOM 20 minutes:

Odd: Sprint 150′

Even: 8 DB snatches (4 each arm)