CrossFit Roselle – CrossFit
Warm-up
Home Warm Up (No Measure)
Up/down dog
Child’s pose
Half pigeon
Laying chest twister
Reverse bridge
Sampson stretch
15 Burpees
WOD
Metcon (AMRAP – Reps)
3 Rounds of:
-5 Minutes cardio
-2 Minutes ground to overhead
*Score by reps completed, but be sure to note what you did.
Cardio can be rowing, running, biking, burpees, jump rope, running in place, jumping jacks, wall runs, etc. You can mix it up each round as well or do multiple elements/round. Just move for 5 minutes.
For ground to overhead, it can be heavy or light, DB, KB, barbell, slam ball, etc. Any object you can find, just go for 2 minutes.