12/21/19 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.


Ring Dips (Practice kipping 10 minutes)


Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

-8 Rope climbs

-30 Ring dips/30 HR push-ups

-30 Sumo deadlift high pulls, 95#/65#

-60 Lunge jumps