CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 10 Minutes:
Run 200m
10 KB windmills (5 each arm)
4 KB Turkish get-ups
Skill/Strength
Foam Roll and Lacrosse Ball (No Measure)
Spend 10 minutes rolling out/smashing/mobilizing
WOD
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.