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