CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Stretch
Cardio 2 minutes
AMRAP 5 minutes:
-Reverse bridge stretch
-6 V-ups
-5 Push presses (or 3/arm)
-4 Box jumps
-3 Pull-ups or bent over rows (or 2/arm)
-HS Hold/OH bar or plate hold
WOD
Metcon (AMRAP – Rounds)
AMRAP 25 Minutes:
-10 Push presses w/ barbell (or 5/arm w/ DB, or sub 15 push-ups/rd)
-10 TTB bar or V-ups
-10 Box jumps (or jump over object/vertical jump)
-10 DB pull-overs (sub bench or chair dips if needed)
*Rest 30 seconds after each round. Note movements/weights used.