2/18/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out 10 minutes

EMOM 5 minutes:

-10 Quick feet

-5 Roll to stands

-4 Burpees

-3 Pull-ups

-Plank hold in remaining time

WOD

Rows/Slam Ball Side Throws/Box Jumps/Burpees (AMRAP – Rounds and Reps)

AMRAP 30 minutes:

-1000m Row

-50 Slam ball side throws, 30/20

-35 Box jumps, 24/20

-20 Burpees