12/1/18 CF Partner

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)

n 20 Min:

150 V-up buy-in, then AMRAP in remaining time:

-10 Quick feet

-10 KB swings

-10 weighted step ups

*After the buy in, Partner A does the quick feet, the B does the KB swings, then A does the step ups. Continue alternating movements for the duration. After every 4 rounds completed, do 4 rope climbs (optional).