CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Stretch
Cardio 2 minutes
AMRAP 5 Min:
-10 Quick feet
-6 MC hip stretches
-5 KB swings/plate ground to OH
-4 Roll to stands
-HS hold
WOD
Metcon (Time)
With a 30 minute clock, complete the following for time:
-200 Double unders or 150 jumping jacks
-200 Abmat sit-ups or 100 toes to bar
-100 DB snatches or KB swings or ball slams
-50 Burpees
*Any order, partition as needed. When finished, run, bike, or row for distance in remaining time. Score is your time to finish, but record distance in notes. Record movements/weight as well.