7/19/21 CF

CrossFit Roselle – CrossFit


Warm-up (No Measure)

Row/Bike/Run 2 minutes

Sampson stretch

PVC pass throughs

KB goblet squat/hamstring stretch

Muscle snatches

Snatch balances

AMRAP 5 Minutes:

-3 TnG squat snatches, light weight

-20 Double unders

-3 Burpee pull-ups


Squat Snatch (3 Reps Every 90 seconds x 10 sets)

Goal is to do TnG, but drop each rep as needed.


DB Snatches/Burpee Box jumps EMOM (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

-6 DB snatches, alt arms, 50/35

-6 Burpee box jumps, 24/20

*Rx+ 75/50, burpee box jump overs