CrossFit Roselle – Masters
Warm-up
Kicks (No Measure)
Front/Back Kick, Side to Side Kick, Squat, 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
Partner situp/squat/dip/burpee (No Measure)
20 minute AMRAP with a partner, one partner works the other rests.
100 Abmat Situps
80 Air Squats
40 Dips
40 Burpees