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 25 Minutes:
100 Wall Balls, 20#/14#
100 Pull-ups
100 Sit-ups
100 Burpees
*Rx+ WB to 12’/10′, C2B pull-ups, & TTB
Partner WOD. One person working at a time.