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:
-Run 800m together
-Then 10 Rounds of:
–1 Rope climb/8 Ring rows
–10 Box jumps, 24″/20″
–10 HR push-ups
*Partners alternate movements until all 10 rounds completed. Rx+ 2 rope climbs, 30″/24″, & 15 HR push-ups/rd.