4/5/21 CF

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.