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)
AMRAP 20 Minutes:
-29 Cal row (each)
-58 Double unders (each)
-29 Box jumps (each)
-4 Rope climbs (each)
*Perform 4 Sumo deadlifts (each) after each movement before moving on to next. Sub 5 Ring rows/rope climb if needed.