1/5/19 CF Partner

CrossFit Roselle – CrossFit


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.


Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Min:

-40 Cal row

-40 Push presses, 135#/95#

-800m Run

-80 V-ups

*Scale weight as needed, sub GHD sit-ups or TTB if preferred.