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)
In 20 Minutes:
200 abmat sit-up buy-in, then AMRAP in remaining time:
– 40 pull-ups
– 40 box jumps, 24”/20”
– 40 deadlifts, 135#/95#
– 80 double unders
*one partner working at a time. Complete all reps of one movement before moving on to next.