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)
NEW YEAR’S EVE WOD
20 Min AMRAP:
12 Burpees
31 KB Swings
20 Box Jumps
16 Knees to Elbows
*One partner working at a time. Post rounds & reps completed and weight & height used.