12/7/19 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.


Rope Climb (Practice)


Metcon (AMRAP – Rounds and Reps)

In 20 Minutes:

AMRAP Abmat/GHD sit-ups in 5 minutes, then AMRAP 15 minutes:

-8 Floor presses

-12 Lunge jumps

-8 Ring rows/1 Rope climb

*For the sit-ups, one partner working at a time. For the other, alternate movements each round with your partner.