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)
In 20 minutes:
10 bent over rows
10 hang power cleans
10 push presses
10 quick feet
10 burpees
*Partner A works for 2.5 minutes while B rests. Partner B then works for 2.5 minutes while A rests. Continue in this manner until both partners have completed 4 rounds. Earn your rest, so go hard! Record weight used. Sub HSPUs for push presses if desired.