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 10 Minutes:
-20 Hang power cleans, 95#/65#
-16 Toes to bar
-12 Bar over burpees
Then, AMRAP 10 Minutes:
-10 Deadlifts, 185#/125#
-20 V-ups
-50 Double unders
*Scale weight/modify movements as needed. One partner working at a time.