CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Run 800m
PVC pass throughs
90/90 hip stretches
3 Rounds:
-5 KB windmills/arm
-10 Lunge jumps
-15 Hollow rocks
Skill/Strength
Turkish Get Up (Heavy single each arm)
WOD
Shuttle Runs/Rope Climbs/DB Snatches/TTB (4 Rounds for reps)
EMOM x 20:00 (4 rounds)
MIN 1: 6-8 x 10m shuttle run out and back (120-160m)
MIN 2: 1-2 rope climbs, 18/15′
MIN 3: 10-16 DB snatches, alt arms, 50/35#
MIN 4: 10-15 TTB
MIN 5: Rest