1/12/19 CF Partner

CrossFit Roselle – CrossFit


Dodgeball (No Measure)

5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.


Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Min:

-30 Cal Row

-30 Floor presses

-60 Jumping pull-ups

-30 Reverse lunge steps

-30 burpees

*Sub 6 rope climbs for the jumping pull-ups. Choose weight for floor presses/reverse lunge steps and post to comments.