CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Roll out/stretch 10 Min
Row or bike or run 2 min
AMRAP 6 min:
-3 burpees
-6 lunge jumps
-9 hollow rocks
-12 DB snatches
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 min:
-4 DB snatches, heavy
-8 Box jump overs/up and overs
-12 Weighted step ups, heavy
-16 Roll-to-stands/V-ups
-20 Pull-ups/ring rows
*Cut roll-to-stand/v-up and pull-up/ring row reps as needed to keep moving.