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 Min:
5 Rounds of:
-5 Burpees each
Then,
5 Rounds of:
-10 quick feet each
-10 sec rest (after each round)
Then,
5 Rounds of:
-8-15 TTB/KNR each
Then,
5 Rounds of:
-10-20 DUs each
*One partner at a time, follow the leader style.