CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Stretch/Roll Out 10 Min
Row/Bike/Run 2 minutes
2 Rounds of:
-10 Pull-ups
-10 Push-ups
-10 Hollow rocks
-10 Supermans
-10 OH squats
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 25 Minutes:
-10 Floor presses
-10 Deadlifts
-10 Bar over burpees
-Row 500m/Bike 1000m/Run 400m
-5 Wall walks/10 Muscle ups
*Select weight for floor presses and DLs. Post weights/movements to notes.