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)
AMRAP 20 Min:
100 Cal Row
100 Sit-ups
50 MC push-ups
100 Burpee box jumps
100 Pull-ups
*Rx+ GHD sit-ups, Dips, and AMRAP MUs in place of pull-ups