CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Stretch
2 Min cardio (row, bike, run, jumping jacks, etc.)
AMRAP 5 minutes:
-10 Quick feet
-4 MC Push-ups
-4 Pull-ups/ring rows/bent over rows
-4 KB squats or med ball cleans
-HS hold
WOD
A: Tabata Something Else (AMRAP – Reps)
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals.
B: Metcon (AMRAP – Reps)
Sprint 50m x 10 sets. Rest as needed between efforts
Once finished with A, do some light jogging for a couple of minutes, increasing speed as you go. Rest a bit , then begin your sprints.