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 16 Minutes:
100 Wall ball buy in, then in remaining time:
-2-5 Deadlifts
-5-10 Mountain climber push-ups
-15-20 Sec chin over bar hold
At the end of the 16 minutes, everyone runs 800m.
*Partner A does the deadlifts, partner B then does the mountain climber push-ups, partner A then does the chin over bar hold. Now partner B does the deadlifts, etc. Continue alternating movements until time expires.