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 – Reps)
AMRAP of:
-4 Min Push-ups
-4 Min Ring rows
-4 Min Burpees
-4 Min Slam ball side throws, 30#/20#
-4 Min Row for calories
*Rx+ Dips and Pull-ups. One partner working at a time. Go in order if possible.