12/28/19 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.


Handstand Push-ups (Practice 10 Minutes)


Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

-40 Wall balls, 20#/14#

-30 Pull-ups/C2B pull-ups

-20 DB shoulder presses/HSPUs

-10 Deadlifts

*Pick DL weight and post to notes.