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:
30 Cal Row
30 HSPUs
100 Jumping pull-ups
30 power cleans
30 burpees
*choose weight for PCs, sub 10 rope climbs for jumping pull-ups, sub DB strict presses for HSPUs.