CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/Bike 2 minutes
Rotator cuff WU
PVC pass throughs
MC lunge stretch
Half pigeon
OH squats
AMRAP 5 minutes:
-10 GHD sit-ups
-5 Hang power snatches
-5 OH squats
Skill/Strength
DB Snatch (Work up to heavy single each arm)
WOD
Rows/KB Swings/DUs (AMRAP – Rounds and Reps)
AMRAP 10 Min:
15 Cal Row
15 KB Swings, 55#/35#
45 DUs
*Scaled/Masters 12 Cal row, 12 KBS @ 45#/35# and 75 singles. Rx+ 15 Cal Assault Bike, 15 KBS @ 75#/55#, 45 UB DUs.