CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Group Stretch
PVC Passthroughs
Run 800m
40 Double unders
10 Ball slams
10 Slam ball twists
10 Burpees
WOD
Runs/Ball Slams/Slam Ball Twists/Double Unders (AMRAP – Rounds and Reps)
AMRAP 25 Minutes:
-Run 400m
-20 Ball slams, 30#/20#
-20 Slam ball twists (over + back = 1)
-40 Double unders
B: Metcon (AMRAP – Rounds and Reps)
AMRAP 25 Minutes:
-Run 400m
-15 KB swings, 55#/35#
-20 Med ball twists, 20#/14#
-40 Double unders