CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Run 800m
–
4 Round Tabata, alt movements:
-PVC pass throughs
-MC hip stretches
–
4 Round Tabata, alt movements:
-Muscle snatches
-Box jumps
–
4 Round Tabata, alt movements:
-Power snatches
-Power cleans
*Use barbell 1st rd, can add light weight after
Skill/Strength
Hang Power Clean (1 Rep EMOM 10 minutes)
WOD
Power Snatches/Power Cleans/Double Unders (AMRAP – Rounds and Reps)
AMRAP 12:
2 Power Snatches, 115/75
4 Power Cleans, 115/75
60 Double Unders
*Rx+ 155/105
Cool Down
Warm-up (No Measure)
3 Sets:
:30 Couch Stretch / Side
:30 Calf Stretch / Side
:30 ATY Drill (no weight)