CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
In 10 Minutes:
Row/Bike 2 minutes
Rotator cuff WU
Shoulder kips
KB goblet squat stretch
15 KB swings
10 Toes to bar
5 Burpee pull-ups
Skill/Strength
DB Hang Power Snatch (Heavy set of 5 each arm in 20 minutes)
Do all 5 reps w/ one arm before switching.
WOD
Runs/Pull-ups/DB Snatches (Time)
3 Rounds for time of:
-400m Run
-21 Pull-ups
-12 DB snatches, 50/35, alt arms each rep
*Rx+ C2B & 75/50.