CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Group stretch
PVC passthroughs
AMRAP 8 Minutes:
-30 Double unders
-8 Push-presses
-8 Bent over rows
-8 Lunge jumps
-4 Burpees
WOD
Push Presses/V-ups/Box Jumps (AMRAP – Reps)
Every 3 Minutes for 30 Minutes:
-10 Push presses, 95#/65#
-10 V-ups
-10 Box jumps, 24″/20″
* Rx+ increase weight and height and sub TTB. Record wieght/height in notes.
B: Metcon (AMRAP – Reps)
Same as regular WOD (but no TTB option). If boxes unavailable, sub 10 broad jumps.