11/19/16 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.


Front squats/Reverse Lunges/Floor Wipers/Row (AMRAP – Rounds and Reps)

AMRAP 20 Min:

Row 10 Cal

10 Front squats

10 Reverse lunge steps

10 Floor wipers

*Partner A will work for 2.5 minutes while partner B rests. Partner B will then work for 2.5 minutes while partner A rests. Each partner will go 4 times. Pick up where your partner left off. Rx 95#/65#, Rx+ 155#/105#, Masters Rx 75#/55#.