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 Minutes:
Ascending ladder 2-4-6-8-10-etc. reps of:
Box jumps
DB snatches, alternating arms
Toes to bar
*Record height of BJ and weight of DB. Step-ups and V-ups/sit-ups are recommended for scaled version. Only one person working at a time, get as far up the ladder as possible.