CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
In 10 minutes, on your own:
-Row/bike/run 2 minutes
-Sampson stretch
-MC hip stretch
AMRAP remaining time:
-8 KB swings
-4 Box jumps
-2 Burpees
WOD
Runs/Burpee Box Jump Overs (4 Rounds for time)
Every 6 minutes for 4 rounds:
-400m Run
-10 Burpee box jump overs, 24/20″
-200m Run
-5 Burpee box jump overs
*Rest remaining time. Keep track of individual round times.