CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
In 10 Minutes:
Row 500m
Up/Down dog
Child’s pose
Couch stretch
Laying chest stretch
Wall angels
–
AMRAP 5 Minutes:
5 Med ball cleans
5 Toes to bar
5 Vertical jumps
5 Push-ups/Dips
Skill/Strength
DB Snatch (Heavy single each arm 15 minutes)
WOD
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups