5/11/20 CF

CrossFit Roselle – CrossFit


Warm-up (No Measure)


Cardio 2 minutes

AMRAP 5 Minutes:

-10 Jumping jacks

-10 Push-ups

-10 Tuck jumps

-10 Hollow rocks

-HS Hold/OH barbell or plate hold


Metcon (AMRAP – Rounds and Reps)

With a single DB, AMRAP 25 minutes:

-10 Biceps curls, left arm

-10 Biceps curls, right arm

-15 Bulgarian split squats, left leg

-15 Bulgarian split squats, right leg

-20 Seated Russian twists (over/back = 1)

-20 Burpees

*Use DB/KB for all movements except burpees. Use barbell or plate if you don’t have any DBs/KBs and do 15 biceps curls/round. For the Bulgarian split squats, use a bench or chair or couch. Weight should stay in front foot heel. Post weight/equipment used to comments.