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)
For time: (25 Min Cap):
30-30-25-25-20-20 Cal Row
25-25-20-20-15-15 Med ball sit-ups/TTB
20-20-15-15-10-10 Med ball cleans/Hang Squat Cleans 115#/75#
15-15-10-10-5-5 Dips/HSPUs
Partner A does 30 cal row, then partner B does 30 cal row. Partner A now does 25 cal row, partner B then does 25 cal row. Continue alternating until every movement has been completed. Start back over until 20min cap is reached.