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 (Time)
AMRAP 20min:
200 Double unders
100 Floor presses
200 Cal row
100 Pull-ups
*95#/65# Recommended Rx weight, but scale up or down as needed.