CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Stretch
Cardio 2 minutes
AMRAP 5 Minutes:
-20 DUs or 10 jumping jacks
-8 Lunge jumps
-6 Thrusters
-4 Pull-ups
WOD
Metcon (AMRAP – Reps)
Every 3 Minutes for 30 Minutes:
-10 Quick feet
-5 to 10 Front squats or goblet squats
-10 to 20 Reverse lunge steps
-10 Roll to stands or 15 sit-ups
*Heavier weight = less reps, lighter weight = more reps. Try not to work much more or less than 1:30/round, so adjust reps accordingly. Your score by posting the number of reps completed/round. Post weight used to notes.