CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/bike/ski 2 minutes
Sampson stretch
AMRAP 8 minutes:
-5 Plate hamstring into squat stretch
-5 Ground to OH
-6 OH walking lunges
-5 Candlesticks
-5 Box jumps
WOD
Metcon (AMRAP – Rounds)
EMOM 30 Minutes:
Min 1: 12/8 Cal row
Min 2: 6 DB snatches, 65/45#
Min 3: 12 Hurdle jumps, 24/20″
*Rx+ 15/10 cals, 80/55#, 30/24″
30 rounds means you completed all reps.