CrossFit Roselle – CrossFit
Warm-up
Agility Ladder (No Measure)
Various agility drills using ladder or hoops.
Dodgeball (No Measure)
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
Skill/Strength
Hang Snatch + Snatch (1-1-1-1-1-1-1)
Perform a hang snatch and then a full snatch without dropping the bar.
WOD
HSPUs/Back squats (Time)
For time:
30 HSPUs
10 Back squats, 135#/95#
20 HSPUs
20 Back squats, 135#/95#
10 HSPUs
30 Back squats, 135#/95
*Racks not allowed. Sub Wall walks for HSPUS (8, 6, 4 reps). Scaled/Masters sub DB shoulder presses 35#/20# and use 95#/65# for back squats. Rx+ 6″/4″ deficit HSPUs and 185#/125#.