CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Stretch
Run in place 1 minute
High knees 30 sec
Butt kicks 30 sec
Jumping jacks 1 minute
10 Burpees
10 Roll to stands
10 Ring rows (sub bent over rows)
10 Lunge jumps
Skill/Strength
Biceps Curl (10-8-6-4-4-4-4)
Work up to heavy set of 4 reps, barbell or dumbbell. Increase reps if lighter weight.
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
-10 Roll to stands
-10 Box jumps
Note height of box used. If you don’t have a box, take a broom stick or similar and place on chair or couch and jump over each rep.