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 Minutes:
40 Weighted squats (single DB)
40 DB snatches, alt arms each rep
40 Weighted box step ups (single DB)
40 Ring push-ups (from knees if needed)
40 Toes to bar (sub V-ups)