CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
5 minute group stretch
–
AMRAP 6 minutes:
-20 Jumping Jacks
-10 PVC Pass Throughs
-20 Double Unders or Single Unders
-10 Air Squats
–
Snatch progression w/ barbell
Skill/Strength
Squat Snatch + OH Squat (1 Rep every 90 sec for 15 min)
WOD
OH Squats/Double Unders (Time)
3 Rounds for time:
-10 OH Squats, 135#/95#
-50 Double unders
Cool Down
Metcon (No Measure)
3 Sets
:30 Banded Shoulder Stretch / Side
:30 Tricep Stretch / Side
:30 Doorway Stretch / Side