10/17/20 CF

CrossFit Roselle – CrossFit


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


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.