CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/Bike 2 minutes
Sampson stretch
Calf stretch
Rotator cuff WU
PVC pass throughs
Burgener WU
Skill/Strength
Snatch (1 Rep EMOM 12 minutes)
WOD
OH Walking Lunges/Box Jumps (Time)
3 Rounds for time:
20 OH walking lunge steps, 45#/35#
10 Box jumps, 24″/20″
*Rx+ 65#/45# & 30″/24″