12/18/19 CF

CrossFit Roselle – CrossFit


Warm-up (No Measure)

Row 500m

Sampson stretch

Up/Down dog

Child’s pose

Half pigeon

OH band stretch

Couch stretch

AMRAP 5 Minutes:

-5 Wall balls

-2 Turkish get-ups

-5 Toes through rings

-15 Sec HS hold


Metcon (Weight)

AMRAP 30 Minutes:

-4 Turkish get-ups, alt arms each rep

-8 Box jumps

*Start off at 35#/20# and 24″/20″. Increase weight and height each round if possible. Once you get to a height/weight that feels close to the max for the day, stick with it the remaining rounds. Goal is heavier and higher, not the most rounds. Score by weight, but add height in comments.