11/2/19 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)

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.