CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Stretch
Cardio 2 minutes
AMRAP 5 Minutes:
-5 Ground to OH or KB swings or slam balls or DB snatches
-6 Lunge jumps
-7 Hollow rocks
-8 Jumping jacks
-10 Quick feet
WOD
1: Support Your Local Box Workout 3 (Time)
For time:
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm dumbbell thrusters
50-lb/35-lb DBs
24/20-in. box
Time cap: 20 minutes
2: Metcon (Time)
After 5 minute rest, complete above in reverse for time. Totally optional. Cut reps in half if preferred.