CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Stretch
Cardio 2 Minutes
AMRAP 5 Minutes:
-20 Double unders/10 jumping jacks
-2 Turkish get-ups (1 each arm)
-5 Goblet squats
-5 Toes to bar/knee raises/V-ups
WOD
Metcon (3 Rounds for reps)
EMOM 30 Minutes:
-Min 1: 3-5 heavy-ish back squats or 10-15 squat jumps
-Min 2: 5-10 weighted pull-ups or 10-15 ring rows or 5-8 DB bent over rows/arm
-Min 3: 20-40 DUs or 15-20 jumping jacks
Post movements/weights used to notes. Make it challenging to stick with for all 30 minutes. Work should be approximately 30 seconds and then 30 seconds of rest, so adjust reps accordingly.