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.
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 MInutes:
-20 Deadlifts, 225#/155#
-40 HR Push-ups
-60 Wall balls, 20#/14#
-80 Cal row
*Perform 2 Rope climbs after each movement. Scale up/down on the DLs as needed. R+ sub 40 dips and 4 rope climbs after each movement.