2/16/19 CF Partner

CrossFit Roselle – CrossFit


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.


Metcon (AMRAP – Rounds and Reps)

In 20 Minutes:

200 Abmat sit-up buy-in, then AMRAP remaining time:

-10 Deadlifts

-12 Mountain climber push-ups

-14 Bar over burpees

-16 Ring rows

*sub 2 rope climbs for the ring rows. Choose DL weight and post to comments.