CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Stretch
Cardio 2 minutes
AMRAP 5 minutes:
-5 Pull-ups or bent over rows
-4 Burpees
-3 Roll to stands
-20 Sec HS hold or OH barbell hold
Skill/Strength
Power Clean (1 Rep EMOM 10 Minutes)
WOD
1: Flight Simulator (Time)
10-20-30-40-50-40-30-20-10 reps for time of:
Unbroken Double unders
*Each set must be UB to continue on to next set. If unable to string many DUs together, get as many reps as possible in 10 minutes.
2: Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
-5 Pull-ups
-5 Dips (ring or stationary)
-5 Burpees
*Sub ring rows or bent over rows for the pull-ups, sub bench or chair dips for the regular dips.