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 Minutes:
– 50 Abmat sit-ups
– 30 OH squats, 95#/65#
– 30 Hand release push-ups
– 30 Pull-ups
– 2 Shuttle sprints