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:
-200 Double unders
-4 DB snatches
-60 GHD sit-ups
-4 DB snatches
-40 Weighted step-ups
-4 DB snatches
-20 Reverse burpees
-4 DB snatches
*One person working at a time. Choose weight/height and post to notes.