CrossFit Roselle – Masters
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 (Calories)
With a partner, one partner works, the other rests, every 90 seconds for 18 minutes:
5 Clean and Jerk
Row for Calories