2/29/20 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)

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.