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:
40 Floor presses
4 Rope climbs, 18’/15′
20 Bar over burpees
2 Sled pushes
*Rx 135#/85#. Scale up/down as needed. Sub 9 ring rows/rope climb.