CrossFit Roselle – CrossFit
Warm-up
CFR Warm-up #1 (No Measure)
Row 500m
Calf Stretch
KB Goblet squat stretch
PVC pass throughs
Shoulder kips
MC hip stretches
Skin the cats
KB snatches
KB windmills
HS holds
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 30 Minutes:
20 Cal rows
20 HR push-ups
20 KB swings, 55#/35#
20 Box jumps, 24″/20″
20 V-ups
*Rx+ for ring dips and TTB. Keep the weight light and keep moving.