CrossFit Roselle – CrossFit
Warm-up
CFR Warm-up #2 (No Measure)
Row 500m
Calf Stretch
KB Goblet squat stretch
PVC pass throughs
Shoulder kips
MC hip stretches
Skin the cats
OH squats
Sots presses
Pistols
Skill/Strength
Snatch (1 Rep EMOM 10 Minutes)
WOD
DB Snatches/DB OH Lunges (Time)
21-15-9 Reps for time of:
DB snatches left arm
DB OH lunge steps left arm
DB snatches right arm
DB OH lunge steps right arm
*Rx 50#/35#, Rx+ 75#/50#
DB Snatches/DB OH Lunges (Time)
21-15-9 Reps for time of:
DB snatches left arm
DB OH lunge steps left arm
DB snatches right arm
DB OH lunge steps right arm
*Rx 50#/35#, Rx+ 75#/50#