9/30/20

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