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 – Reps)
In 20 min:
Complete 20 rounds of:
-10 Quick feet
-2 DB snatches
-10 Ball slams
Then AMRAP burpees in remaining time.
*Partner A does one round while B rests, then switch. Scale weight/reps so that a round can be completed in 45 seconds or less while fresh. Score is total burpees completed.