CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Stretch
AMRAP 5 Minutes:
20 Double unders/Jumping jacks
5 Med ball cleans/Goblet squats
4 MC Push-ups
4 Roll to stands
Handstand hold/Plate or barbell OH hold
Metcon (AMRAP – Reps)
EMOM 30 Minutes:
Min 1: 10-15 KB swings/DB snatches/Ball slams
Min 2: 10-15 TTB/Roll to stands/V-ups
Min 3: 10-15 Burpees
*Record weight/movement/reps to notes. Scale reps as needed. Try to pick a number that allows you to finish the first few rounds @ 30 sec mark of each min and stick with it.