CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Shoulder kips
OH band stretch
10 DB push presses/arm
10 DB snatches/arm
10 Burpee pull-ups
Skill/Strength
Single Arm Dumbell Press (5-5-5-5 )
5 reps per arm per set. Hit a warm-up set or two and complete 4 working sets.
WOD
Runs/DB Snatches/Pull-ups (Time)
3 Rounds for time of:
-800m Run
-20 DB snatches, alt arms each rep, 50#/35#
-15 Pull-ups
*Rx+ 10 Bar MUs in place of the pull-ups