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 Min:
-60 Cal Row
-80 DB Snatches, 50#/35#, alt arms each rep
-30 Muscle ups
*Sub 2x dips for MUs. One partner working at a time.