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 (5 Rounds for reps)
AMRAP 4 Min each station:
Med ball twists
Quick feet
Renegade rows + push-ups
Double unders
Handstand push-ups