CrossFit Roselle – CrossFit
Warm-up
Row/Standard Warm-up (No Measure)
Row 500m
Standard warm-up x 1
10 Pull-ups/Ring rows
10 Ring dips/push-ups
10 GHD sit-ups/V-ups
10 Back extensions/supermans
10 OH squats with bar/pvc
WOD
Burpees/DB Snatches/DUs EMOM (Weight)
EMOTM for 30 Minutes:
5 Burpees
2 DB snatches (heavy, 1 each arm)
20 Double unders
Compare to 12/7/15. Scaled/Masters 3 burpees, 2 DB snatches, and 30 singles/round