CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Roll out 10 minutes. Use roller, lacrosse ball, rolling pin, softball. Anything you can find that can dig in and massage.
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2 minutes cardio
WOD
Metcon (Distance)
Run, row, or bike for 30 minutes straight. Record distance.
Metcon (AMRAP – Rounds and Reps)
AMRAP 5 minutes:
10 Hollow rocks
10 V-ups
10 Sit-ups
To be done after the run/row/bike.