CrossFit Roselle – CrossFit
Warm-up
Agility Ladder (No Measure)
Various agility drills using ladder or hoops.
Burgener Warm Up (No Measure)
Snatch warm up and skill w/ PVC
Skill/Strength
Power Snatch (7-5-5-3-2-2-2-2)
EOMOM as a group. Warm up sets are built in.
WOD
Rows/KB Swings/DUs (AMRAP – Rounds and Reps)
AMRAP 10 Min:
15 Cal Row
15 KB Swings, 55#/35#
45 DUs
*Scaled/Masters 12 Cal row, 12 KBS @ 45#/35# and 75 singles. Rx+ 15 Cal Assault Bike, 15 KBS @ 75#/55#, 45 UB DUs.
Cool Down
Yoga Poses/Stretches (No Measure)
Spend 5-10 minutes as a group – Coach’s choice of movements.