10/19/19 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 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.