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