3/17/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/Bike 2 min

Sampson stretch

PVC pass throughs

10 pull-ups

10 dips

10 hollow rocks

10 supermans

10 OH squats

20 DB snatches

Skill/Strength

Deadlift (Heavy double in 20 minutes)

WOD

Sprints/DB Snatches (Weight)

EMOM 20 minutes:

Odd: Sprint 150′

Even: 8 DB snatches (4 each arm)