5/25/17 CF

CrossFit Roselle – CrossFit


Warm-up (No Measure)

AMRAP 10 Minutes:

Run 200m

10 KB windmills (5 each arm)

4 KB Turkish get-ups


Foam Roll and Lacrosse Ball (No Measure)

Spend 10 minutes rolling out/smashing/mobilizing


Metcon (Weight)

EMOM 20 Minutes:

Even: 20 Quick feet (10 each foot)

Odd: 10 UB KB swings

*KB swings should be heavy, but with perfect form. Don’t muscle it up.