CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Rotator cuff WU
Wall angels
OH banded shoulder stretch
–
EMOM 5 Minutes:
8 Walking lunges
6 KB windmills
4 Box jumps
HS hold
Skill/Strength
DB Snatch (Work up to heavy single each arm in 15 minutes)
WOD
Sprints/DB Snatches (Weight)
EMOM 20 minutes:
Odd: Sprint 150′
Even: 8 DB snatches (4 each arm)