CrossFit Roselle – CrossFit
Warm-up
CFR Warm-up 3 (No Measure)
3 Rounds of:
20 Sec Handstand hold (or 10 HSPUs)
10 Roll to stands (or pistol roll to stands)
10 Box jumps
10 Hang squat snatch w/ PVC or barbell
*Sub OH barbell holds/presses, V-ups, and step-ups as needed.
Skill/Strength
Snatch (1 Rep EMOM 10 minutes)
WOD
Allie’s B-Day WOD (AMRAP – Rounds and Reps)
AMRAP 18 minutes:
25 Double unders
20 Air squats
15 Burpee box jumps, 24″/20″
10 Push-presses, 115#/75#
5 Power snatches, 115#/75#
*Scaled/Masters 50 singles, 10 Burpee box step-ups/round, and 75#/55#. Rx+ UB DUs, 20 pistols, 15 BBJ, 10 HSPUs, and 5 Power snatches 155#/105#
Happy Birthday, Allie!!!