CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
5 Minutes:
Calf stretch
MC hip stretch
KB goblet squat stretch
PCV pass throughs
Shoulder kips
Wall angels
–
EMOM 6 Minutes:
4 Lunge jumps
3 Pull-ups
2 Burpees
10 sec HS hold
Skill/Strength
Bench Press (5-5-5-5)
WOD
Metcon (AMRAP – Rounds)
EMOM 20 Min:
3 Burpees
5 Ball slams, 30#/20#
20 Double unders
*Rx+ 5 burpees, 8 ball slams per round
Score is number of rounds completed Rx or Rx+. If you scale, enter scaled scheme in notes and score the same.