CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/Bike 2 minutes
Rotator cuff WU
Hip circle band WU
PVC pass throughs
Muscle snatches
AMRAP 5 minutes:
-5 Muscle snatches
-5 Snatch balances
-5 Burpees
-10 Hollow rocks
Skill/Strength
Snatch Balance (3-3-3-3-3)
WOD
Double Unders/Overhead Squats (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
-50 Double unders
-10 OH squats, 95#/65#
*Rx+ 135/95