CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
100 Jumping jacks
10 Inch worm push-ups
10 Mountain climber hip stretches
20 Shoulder kips
10 Ring row to deep ring dip and press outs (sub MUs)
10 Med ball cleans w/ bounce at bottom each rep
10 OH squats
2 Rope climbs
Skill/Strength
Front Squat (2-2-2-2-2-2)
WOD
Metcon (AMRAP – Reps)
2 Rounds of the following for total reps:
3 Min Row (for calories)
2 Min Burpees
1 Min Deadlifts, 225#/155#
*Scaled/Masters scale weight as needed. Rx+ Assault bike, 6″ target burpees, and 315#/205#.