2/7/17 CF

CrossFit Roselle – CrossFit

Warm-up

Double Unders (No Measure)

Practice DU’s for 2 minutes

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.

Med ball cleans/MCHS/Shoulder kips (No Measure)

20 seconds on/10 seconds off x 3 rounds:

Med ball cleans w/ bounce at bottom

Mountain climber hip stretch

Shoulder kips

WOD

DB Thrusters/Burpees (Time)

21-18-15-12-9-6-3 rep rounds for time of:

DB Thrusters, 50#/35#

Burpees

*Scaled/Masters 35#/20#. No Rx+ option, just go AFAP.