CrossFit Roselle – Open Gym
Metcon (Time)
50-35-20 Reps for time of:
-Sit-ups
-Supermans
*Rx+ GHD sit-ups and hip extensions
50-35-20 Reps for time of:
-Sit-ups
-Supermans
*Rx+ GHD sit-ups and hip extensions
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
Row/Bike 2 minutes
Hip circle band WU
Rotator cuff WU
Shoulder kips
AMRAP 5 Minutes:
-8 Lunge jumps
-6 Med ball twists
-4 Med ball cleans
-20 Sec HS hold
For time:
75 KB Swings, 55#/35#
50 Burpees
*Scaled 50 KBS, 45#/25# and 30 Burpees. No Rx+ option – just go AFAP.
Handstand hold for 4 minutes
*Accumulate 4 minutes in as many sets as it takes to complete. Record total time to complete.
21-15-9 Reps for time of:
-Bike calories
-Burpees
Row/Bike 2 Min
OH band stretch
Good mornings
Barbell front rack stretch
Front squat stretch
Muscle cleans
AMRAP 5 minutes:
-4 Squat clean & push jerks, TnG
-4 Roll to stands
-4 Pull-ups
*Increase weight each round.
AMRAP 10 Minutes:
-3 Clean & jerks, 135#/95#
-7 Pull-ups
*Rx+ 185#/125# & C2B.
Hershey kiss relay
-Heats of a handful of people at a time
-Solo cups at north and south ends of the gym
-Each person has to get all the hershey kisses from one cup to the other using a plastic spoon, two burpees any time they drop the kisses
-Most kisses transferred in a minute (90 seconds?) wins
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
EMOM 20 min:
-10 Quick feet
-20-50 DUs even minutes
-10-20 Ring push-ups odd minutes
*Record total reps of DUs and ring push-ups completed
For 10 Minutes:
AMRAP:
-ME plank hold
-ME side plank hold left
-ME side plank hold right
*Do 5 burpees after each movement. Record total number of burpees completed. Lower reps is better.
Snatch warm up and skill w/ PVC
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
AMRAP 14 Minutes:
28 GHD sit-ups
28 Cal row
14 Power snatches, 95#/65#
14 Bar over burpees
7 Pull-ups
7 Ring dips
*Rx+ 135#/95# and sub 7 Ring MUs for the pull-ups and dips
Roll out 5 minutes
Row 500m
15 Hip extension
15 GHD sit-ups
Reverse bridge
20 Shoulder kips
20 Walking lunges
10 Med ball cleans
5 Burpee bar muscle ups/pull-ups
4 Rounds for time:
28 Pistols, alternating legs each rep
15 Power cleans, 115#/80#