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 – Rounds and Reps)
In 25 Min:
2000m row, then AMRAP remaining time:
-10 Deadlifts, heavy
-20 Ring rows
-20 Hand release push-ups
-30 V-ups
*Rx+ Sub 4 rope climbs for RRs, 30 ring dips for HRPUs, 30 GHD sit-ups