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)
20MIN AMRAP:
6 Split jerks
20 Quick feet (10 each foot)
8 Lunge steps front rack
*150 V-up buy-in. Partner A completes the 6 split jerks, then partner B completes the quick feet. Partner A then finishes the lunge steps. Now partner B starts the next round…