CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
In 10 minutes:
Row 500m
30 Sec Sampson stretch each leg
20 Shoulder kips
10 Mountain climber hip stretches
Run 400m
30 Sec Reverse bridge stretch
20 Shoulder kips
10 Mountain climber hip stretches
Pistol practice in remaining time (sub med ball cleans if needed)
Skill/Strength
Overhead Squat (Practice for 10 min)
DB Snatch (Practice for 10 min)
WOD
Runs/Pull-ups/DB Snatches/OH Squats (Time)
For time:
Run 400m
25 Pull-ups
Run 400m
50 DB snatches, alt arms each rep, 50#/35#
Run 400m
25 OH squats, 95#/65#
*Rx+ C2B pull-ups, 75#/55#, and 135#/95#