CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/bike/ski 2 minutes
Hip circle band WU
Burgener WU
3 rounds with barbell/light weight:
-3 hang squat snatches
-3 snatch balances
-3 OH squats
Skill/Strength
Overhead Squat (15 minutes to get heavy set of 5)
Snatch Balance (15 minutes to get heavy set of 3)
Hang Snatch (15 minutes to get heavy single)
squat is implied