CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Stretch
Cardio 2 minutes
AMRAP 5 minutes:
-10 Jumping jacks
-4 Burpees
-4 Toes to bar
4 OH squats w/ barbell or single arm DB/KB
WOD
A: Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes:
-10 Quick feet
-5 Hang DB/KB cleans left arm
-1 Turkish get-up left arm (start & finish in standing position)
-5 Hang DB/KB cleans right arm
-1 Turkish get-up right arm (start & finish in standing position)
*Rest 30 seconds after each round. Post DB/KB weight in notes.
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
-10 Quick feet
-5 Hang power cleans
-1 Clean & jerk
*Rest 30 seconds after each round. Post weight used in notes.