12/14/16 CF

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

Snatch High Pull + Power Snatch + Hang Squat Snatch (1 Rep EOMOM for 5 Sets)

Complete all 3 segments without setting bar down.
While the goal is to go heavy, focus more on perfect form for each rep. No press outs.

WOD

Rope climbs/Burpees (Time)

For time:

3 Rope climbs, 18’/15′

18 Burpees

2 Rope climbs

12 Burpees

1 Rope climb

6 Burpees

*Sub 9 ring rows for each rope climb.

Cool Down

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.