7/8/19 CF

CrossFit Roselle – CrossFit


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


Bench Press (5-5-5-5)


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.