CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m
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.
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Min:
40 DB snatches
40 DB push presses
40 Lunge jumps
40 V-ups
80 Double unders
*Rx+ sub HSPUs for the PP, weighted lunge jumps, and TTB for the V-ups