CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Stretch
Cardio 2 minutes
AMRAP 5 minutes:
-10 Jumping jacks
-8 Plate ground to OH or KB/DB swings
-6 OH walking lunges
-4 V-ups or Toes to bar
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 30 Minutes:
-Run 1600m/row 2000m/bike 3200m
-50 DB snatches or KB swings or ball slams
-50 Single arm OH walking lunges
-50 Toes to bar or V-ups or GHD sit-ups
*Record movements and weights to notes