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 – Reps)
AMRAP 20 Min:
50 Cal row
50 DB snatches
40 Burpee box jump overs
40 Handstand push-ups
*One partner working at a time. Sub 1 wall walk for 4 HSPUs.