CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Stretch
Cardio 2 minutes
AMRAP 5 Minutes:
-10 Jumping jacks
-5 Burpees
-10 Roll to stands
-Handstand hold/OH barbell/plate/DB/KB hold
WOD
Metcon (Time)
7 Rounds for time of:
-10 Burpees
-30 Sec side plank hold
-10 Box jumps/Vertical jumps
-30 Sec side plank hold
-10 MC push-ups
*Rest 1 minute between rounds.
To get the intended effect, you must go all out on each movement. Rest is built in, so go AFAP on the burpees, box jumps, and MCPUs. Earn your rest! Cut reps as needed to keep intensity up.