9/26/20 CF

CrossFit Roselle – CrossFit


Warm-up (No Measure)

Roll out/Stretch 10 min

2 Rounds of:

-200m run

-5 Roll to stands/10 Hollow rocks

-10 Plate ground to OH

-10 OH walking lunges

-5 Burpees pull-ups


Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Min:

-20 Burpee box jump overs, 24/20

-20 KB swings

-20 Single arm OH walking lunges

-200m Single arm farmers carry

-400m run

*Use same KB for all movements. Record weight used in notes.