CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Stretch
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
WOD
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.