4/19/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

20 Leg swings (10 each leg)

20 Frog hops

1 Min OH barbell stretch on roller

10 Wall squats

20 Shoulder kips

10 Burpee pull-ups

20 KB snatch into windmills (10 each arm)

Skill/Strength

Sledgehammer Strikes (10 each arm x 5 sets)

WOD

Push Presses/Burpees (AMRAP – Rounds and Reps)

AMRAP 7 Min:

7 Push presses, 95#/65#

7 Burpees

*Scaled/Masters 65#/45#. Rx+ 135#/95# and bar facing burpees.