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.
Skill/Strength
Handstand Push-ups (Practice 10 Minutes)
WOD
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.