4/25/20 CF

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.