CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Stretch
Cardio 2 minutes
AMRAP 5 Minutes:
-20 DUs/Jumping jacks
-10 Ground to OH
-5 Roll to stands
-5 Burpees
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
-10 Floor presses/Push-ups
-15 Floor wipers/Med ball twists
-20 Reverse lunge steps/Lunge jumps
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Immediately after, run, row, or bike for 15 minutes. Record distance if possible. Note weight(s) used as well.