CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
5 minute group stretch
–
10 Toe Touch + Jump
10 Alternating DB Deadlift
10 Alternating Elbow to Instep on Box
–
10 Sit-ups
10 Alternating DB Single Arm Sumo Deadlift High Pulls
10 Box Step-up & Overs
–
10 Alternating V-ups
10 Alternating Single-Arm DB Snatch
10 Box Jumps or Step-ups
–
10 V-ups
10 Alternating Single-Arm DB Snatch
10 DB Box Step Overs
–
Toes-to-bar practice/progressions
WOD
TTB/DB Snatches/DB Box Step Overs (Time)
For Time:
30 Toes-to-Bar
40 Alternating Single-Arm DB
Snatch (50/35#)
50 DB Box Step Overs (50/35#)
(24/20″)
40 Alternating Single-Arm DB
Snatch
30 Toes-to-Bar
Cool Down
Metcon (No Measure)
3 Sets:
12 Alternating Seated DB Strict
Press
12 Box Assisted Single-Leg
Squats
12 Double DB Bent Over Rows