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 20 Minutes:
-40 Weighted step-ups, 50#/35# & 24″/20″
-40 V-ups/GHD sit-ups
-30 Box jumps, 30″/24″
-30 Roll to stands/sit-ups
-30 Hand release push-ups
*Rx+ 2 Clean & jerks @ 155#/105# after each movement. Scale weights/heights as needed.