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.