CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Stretch/Roll out 10 minutes
AMRAP 5 Minutes:
-10 Quick feet
-5 Plate ground to OH
-5 Plate bent over rows
-6 Air squats
-6 Lunge jumps
-Handstand hold
Skill/Strength
Rope Climb (Practice 10 Min)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes:
-10 Weighted reverse lunges
-10 Weighted box step ups, 24/20
-2 Rope climbs, 18/15
-300m Run
*Workout done w/ single DB. Record weight used in notes. Sub 20 pull-ups/jumping pull-ups/ring rows for the rope climbs.