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:
150 Sit-ups
100 Wall balls, 20#/14#
20 Bar muscle ups/jumping bar MUs
AMRAP remaining time:
-10 Quick Feet
-1 Rope climb/5-8 ring rows
-5-10 Hand release push-ups
*One person working at a time. During AMRAP, alternate movements with partner.