10/6/18 CF Partner

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)