CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 10 Min:
-Row/bike/ski 10/8 cal
-10 Hip extensions
-10 Shoulder kips
-8 DB muscle snatches
-6 Burpee pull-ups
-20 Double unders
Skill/Strength
DB Snatch (Work up to heavy single each arm in 15 minutes)
WOD
Bike/DB Snatches/Box Jumps (AMRAP – Rounds and Reps)
AMRAP 20 min:
-10/7 Cal bike
-8 DB snatches, 50/35
-6 Box jumps, 30/24
*Rest 1 min after each round. Rx+ 65/45 and 36/30.