CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Run 400m
Group stretches
AMRAP 5 Min:
-3-5 pull-ups
-5 box jumps
-10 plank hold shoulder taps
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Min:
-15 Pull-ups
-20 DB hang power cleans, 10/arm
-40 Weighted step ups, alt legs/rep
-45 Double unders
*pick weight and post to notes. Sub jumping pull-ups, weighted, or chest to bar. 2x single unders