CrossFit Roselle – CrossFit
Warm-up
Roll out
3 Rounds of:
-10 DB muscle snatches, alt arms
-10 push-ups
-5 pull-ups
-3 strict TTB
-1 pullover/assisted pullover
Skill/Strength
DB Snatch (Heavy single each arm in 15 min)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Min:
-5 Pull-overs
-20 GHD sit-ups
-1 Min plank hold