CrossFit Roselle – CrossFit
Warm-up
Active Warm-up (No Measure)
High knees, butt kicks, etc. Dynamic.
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.
Skill/Strength
Rope Climb (Practice)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes:
-30 Ring rows
-20 Roll to stands
-20 Bar over burpees
-10 Heavy deadlifts
*Rx+ Sub 4 rope climbs for the RRs.