CrossFit Roselle – CrossFit
Warm-up
do: 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 (Time)
AMRAP 25 minutes:
-40 V-ups
-40 KB swings, 55#/35#
-20 MC push-ups
-40 Reverse lunge steps w/ KB
-40 Ball slams, 30#/20#
*Sub TTB and heavier KB swings for Rx+. One partner working at a time.