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 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.