CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Stretch
Cardio 2 minutes
AMRAP 5 Minutes:
-10 Quick feet
-5 Ground to OH w/ plate or any weight
-6 OH walking lunges w/ weight
-7 Bent over rows w/ weight
WOD
Metcon (Time)
6 Rounds for time:
-Run 800m
-Rest 2 minutes between efforts
*Scale distance so that you can finish first run in 4 minutes or less.
If you can’t get out and run and you don’t have a rower or bike, do approximately 3.5-4 minutes of cardio in place of the run. This could be something like run-in-place 30 sec, burpees 60 sec, jumping jacks, 30 sec – x 2 rounds = 4min. Make it your workout, just push yourself and stick with it!