CrossFit Roselle – CrossFit
Warm Up
Roll out
PVC pass throughs
Shoulder kips
Burgener WU
3 Rounds:
-3 squat snatches, light weight
-4 snatch balances
-10 hollow rocks
Skill/Strength
Snatch (1 Rep EMOM 10 Min)
WOD
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Hard Cindy (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 20 minutes of:
5 weighted pull-ups
10 push-ups with feet on a box
15 squats holding a plate
♀ 25-lb pull-up, 24-in box, 35-lb plate
♂ 35-lb pull-up, 30-in box, 45-lb plate