10/5/19 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:

-6 Rope climbs

-30 Push presses

-30 Reverse lunges

-150 Double unders

*12 synchro burpees every 5 min. Sub 7 ring rows/rope climb. Post weight used to notes, one barbell/team.