CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Roll out/Stretch 10 min
2 Rounds of:
-200m run
-5 Roll to stands/10 Hollow rocks
-10 Plate ground to OH
-10 OH walking lunges
-5 Burpees pull-ups
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Min:
-20 Burpee box jump overs, 24/20
-20 KB swings
-20 Single arm OH walking lunges
-200m Single arm farmers carry
-400m run
*Use same KB for all movements. Record weight used in notes.