CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Roll out/stretch 10 min
Active WU
-10 roll to stands
-10 box jumps
-10 pull-ups
-10 burpees
-10 pumpkin squat cleans
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Min:
-Run 400m w/ pumpkin
-30 seated pumpkin twists
-20 pumpkin thrusters
-10 pumpkin box jumps
*Use med ball if you don’t have a pumpkin.