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
Rope climbs/Wall Balls/Run (AMRAP – Rounds and Reps)
AMRAP 20 Min:
10 Rope climbs
100 Wall balls, 20#/14#
1000m Run
*One person working at a time, except run which both partners do together.