CrossFit Roselle – CrossFit
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.
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Min:
60 DB Snatches, alt arms each rep
50 TTB/V-ups/Abmat sit-ups
40 Cal row
*Go heavy, but light enough that you can string together 10 reps at a time.
Yoga Poses/Stretches (No Measure)
Spend 5-10 minutes as a group – Coach’s choice of movements.