CrossFit Roselle – Open Gym
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 minutes:
-20 Mountain climbers (2 steps = 1 rep)
-10 Sit-ups
AMRAP 10 minutes:
-20 Mountain climbers (2 steps = 1 rep)
-10 Sit-ups
In 15 minutes:
Row/Bike/Run 2 minutes
2 Rounds of the following:
-Sampson Stretch
-10 Pull-ups
-10 Push-ups/dips
-10 GHD sit-ups
-10 Hip/Back extensions
-10 OH squats
-30 Double unders
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl
Time cap: 9 minutes
In 15 minutes:
Row/Bike/Run 2 minutes
2 Rounds of the following:
-Sampson Stretch
-10 Pull-ups
-10 Push-ups/dips
-10 GHD sit-ups
-10 Hip/Back extensions
-10 OH squats
-30 Double unders
For time:
-50 Cal row
-75 Double unders
-50 Burpees
-75 Double unders
-50 Cal row
Row/Bike 2 minutes
Rotator cuff WU
Barbell front rack stretch
Dip shrug high elbows
Muscle cleans
Front squat stretch
Shoulder presses
AMRAP 5 minutes:
-3 Power/squat cleans
-3 Push jerks
-3 Roll to stands
-3 Pull-ups
*Increase weight each round
AMRAP 5 Minutes:
Clean & Jerks, 155#/105#
*Scale weight so you can get at least 20 reps.
EMOM 10 Minutes:
-10 Quick Feet
-10 KB swings, 55#/35#
*Scale weight up/down as needed. Score is total KB swings completed.
In 15 minutes:
Row/Bike/Run 2 minutes
2 Rounds of the following:
-Sampson Stretch
-10 Pull-ups
-10 Push-ups/dips
-10 GHD sit-ups
-10 Hip/Back extensions
-10 OH squats
-30 Double unders
50-40-30-20-10 reps for time of:
Weighted step-ups, 45#/25#, 24”/20”
Med ball seated twists, 20#/14#
*Alternate legs each rep. Over and back = 1 rep.
8 Min Row for Calories
Rollout/stretch/bike/row 10 min
AMRAP 5 min:
-5 PVC pass throughs
-5 OH squats
-10 hollow rocks
-10 shoulder kips
AMRAP 20 Min:
-25 sit-ups
-25 cal row
-25 pull-ups
-25 push-ups/dips
*Any order. Rx+ GHD, Bike, and 15 MUs in place of the pull-ups and push ups.
Work up to a heavy-ish set of 3. Then start. Record total reps completed, post weight used in notes.