CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up (No Measure)
-Stretch 5 minutes – do what you need to be ready
-Row 500m
-Rotator cuff exercises
-Hip circle band
-10 Pull-ups
-10 Dips
-10 Hollow rocks
-10 OH squats
Skill/Strength
Power Snatch (1 Rep EMOM 10 Minutes)
WOD
TTB/Ground to OH (Time)
3 Rounds for time of:
30 Toes to bar
21 Ground to overhead, 95#/65#