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