CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Roll out/stretch 10 min
Row/Bike 2 min
Standard WU x 2:
-10 Pull-ups
-10 Dips
-10 GHD sit-ups
-10 Back extensions
-10 OH squats
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Min:
20 Cal row
30 Sit-ups
20 Box jumps, 24/20
30 Push-ups
*Rx+ Echo bike, GHD, 30/24, Ring push-ups. Mix and match Rx & Rx+ as desired.