CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Stretch
Cardio 2 minutes
AMRAP 5 Minutes:
-5 Burpees
-5 KB/DB swings
-5 Toes to bar/v-ups
-Handstand hold/OH bar or object hold
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes:
10 KB swings
15 Push-ups or clapping push-ups
20 Sec L-sit or V-sit hold
*Record weight used and movements to notes.