CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Stretch
Cardio 2 minutes
AMRAP 5 Minutes:
-5 Push-ups
-5 Pull-ups/Bent over rows
-5 Med ball cleans/Goblet squats
-5 Roll to stands
WOD
Metcon (AMRAP – Reps)
EMOM 20 Minutes:
-10 Quick feet
-Your choice of movement and reps
*You can do a single heavy back squat or deadlift or clean and jerk or snatch. You can do 5 dumbbell snatches or hang power cleans. You can do 10 KB swings or ball slams or burpees. You can do different movements each minute! Any movement. Any rep scheme. Try not to work past 30 seconds to allow yourself recovery. Post movement & weight used to notes.
Don’t count the quick feet as part of your reps, just the movement afterwards.