CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
Calf stretch
KB goblet squat stretch
PVC pass throughs
Shoulder kips
–
EMOM 6 Minutes:
-4 TTB/Toes through rings
-5 KB swings
-6 Lunge jumps
-Handstand hold
Skill/Strength
Broad Jump (Distance)
Max Effort Broad Jump
WOD
Sprints/DB Snatches (Weight)
EMOM 20 minutes:
Odd: Sprint 150′
Even: 8 DB snatches (4 each arm)
Go heavier if you want and cut reps to 4 total – 2/arm.