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 25 Minutes:
-Row 40 Cal
-40 Weighted step-ups
-40 V-ups
-40 DB snatches
-20 Strict/weighted pull-ups
*Pick DB weights and post to comments. Use bands if needed for strict pull-ups.