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)
In 20 Min:
200 Abmat sit-ups
150 Medball twists
100 Supermans
Then AMRAP in remaining time:
– 10 Quick feet
– 10 Box jumps
*1 partner completes a round while other partner holds a side plank.