CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 5 minutes
Roll out 5 minutes
Lat stretch 30 sec/side
Chest stretch 30 sec/side
Couch stretch 1 min/side
Skill/Strength
DB Snatch (4-4-4-4-4)
For each set of 4, do 2 reps each arm, alternating arms each rep.
WOD
DB Snatches/Burpees (Time)
3 Rounds for time of:
10 DB snatches, alternating arms each rep, 50#/35#
15 Burpees
*Rx+ 75#/55#