CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/Bike 2 minutes
Hip circle band WU
OH band stretch
AMRAP 5 minutes:
-6 MC hip stretches
-5 Plate ground to OH
-4 OH plate squats
-3 Toes to bar
Skill/Strength
DB OH Squat (Work up to heaviest set of 3 for each arm)
Perform squats with single DB held locked out overhead.
WOD
DB Snatches/Toes To Bar (AMRAP – Rounds and Reps)
AMRAP 12 minutes:
-10 DB snatches, 75/50
-15 Toes to bar
*Rx+ DB squat snatches.