5/20/20 CF

CrossFit Roselle – CrossFit


Warm-up (No Measure)


Cardio 2 minutes:

AMRAP 5 Minutes:

-5 Plate/KB/DB hamstring stretch into squat stretch

-5 Pull-ups/bent over rows

-5 Box jumps/vertical jumps

-10 Hollow rocks


Metcon (Time)

With a 30 minute clock, complete the following for time:

-200 Double unders or 150 jumping jacks

-150 Weighted step ups

-150 Med ball twists (use any object or none at all)

-100 Pull-ups or ring rows or bent over rows

*Any order, partition as needed. Once finished, note time completed, then row or run or bike or do burpees for remaining time. Note distance or reps completed.