CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Stretch
AMRAP 5 Minutes:
-10 Quick feet
-8 Roll to stands
-6 Lunge jumps
-4 MC Push-ups
-2 Strict Pull-ups/Bent over rows
WOD
Metcon (Weight)
EMOM 30 Minutes:
-Min 1: 16 DB bent over rows (8/arm)
-Min 2: 14 DB push-presses (7/arm)
-Min 3: 12 Weighted DB step-ups (6/leg)
*Use barbell if needed, likely cut reps to 8-12 depending on weight. If you can’t do weighted step-ups, weighted squat jumps are a good sub.