12/22/18 CF Partner

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