1/16/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Rollout/stretch/bike/row 10 min

AMRAP 5 min:

-5 PVC pass throughs

-5 OH squats

-10 hollow rocks

-10 shoulder kips

Skill/Strength

DB Snatch (Heavy single in 15 minutes)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Min:

-25 sit-ups

-25 cal row

-25 pull-ups

-25 push-ups/dips

*Any order. Rx+ GHD, Bike, and 15 MUs in place of the pull-ups and push ups.