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.