CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
In 10 Minutes:
Row/bike 2 minutes
Calf stretch
KB squat stretch
PVC pass throughs
AMRAP 5 minutes:
-3 pull ups
-4 push ups
-5 hollow rocks
-6 OH squats
Skill/Strength
Snatch Balance (10-7-5-3-3-3)
Pause Snatch (Just above knee, practice 15 minutes)
Pause for 2-3 seconds at the specified location, then proceed with a full snatch.
WOD
Rope Climbs/Box Jumps (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
-2 Rope climbs, 18’/15′
-12 Box jumps, 30″/24″
*Sub 12 ring rows for 2 rope climbs. Scale height as needed.