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 (Weight)
In 20 Minutes:
EMOM 10 Minutes:
-10 Quick Feet
-10 Bent over rows
-10 Weighted reverse lung steps
EMOM 10 Minutes:
-10 Quick feet
-10 Floor presses
-10 Ring rows/1 Rope climb
*Partners alternate rounds.