CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/bike/ski 2 minutes
Sampson stretch
OH band stretch
Shoulder kips
–
AMRAP 8 minutes:
-4 Burpees
-5 Box jumps
-6 MC hip stretches
-7 KB swings
-8 Ring rows
WOD
Split the Pot WOD 22.1 (Time)
For total time:
3 rounds of:
10 Weighted step-ups
10 DB snatches
10 Pull-ups
–
Rest 2 min, then:
2 rounds of:
20 Weighted step-ups
20 DB snatches
20 Pull-ups
–
Rest 2 min, then:
1 round of:
30 Weighted step-ups
30 DB snatches
30 Pull-ups
-RX/Masters: 50/35#
-Scaled/Masters 50+: 35/20# and ring rows
-All box step-ups are on a 24″ box for men, 20″ for women, except Masters 50+ (20″/16″)