CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Stretch
Cardio 2 minutes
AMRAP 5 Minutes:
-10 jumping jacks
-5 KB/DB swings or ball slams
-5 Burpees
-5 Roll to stands/V-ups
WOD
Metcon (4 Rounds for reps)
EMOM 20 Minutes:
-4 MC Push-ups
-AMRAP Abs
*1st 5 min plank hold. 2nd 5 minutes V-ups. 3rd 5 minutes hollow rocks. Last 5 minutes sit-ups. Score is total reps completed each movement. 1 sec = 1 rep for the plank holds. Hollow rocks – forward and back = 1 rep.