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 20 Min:
200 abmat sit-ups (sub 130 TTB), then AMRAP remaining time:
-30 Cal row
-30 Ring push-ups
-40 Weighted lunge jumps, 30#/20#
-40 Slam ball throws between partners, 30#/20