5/23/20 CF

CrossFit Roselle – CrossFit


Warm-up (No Measure)


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


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