2/6/16 CF Partner

CrossFit Roselle – CrossFit


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.


Metcon (Time)

For time (20min cap):

100 Burpees

100 Cal Row

100 KB swings

100 KB Weighted lunge steps

100 KB Weighted sit-ups

*Go in any order, but once you start a movement, you must finish that movement before moving on. Only 1 partner working at a time. KB cannot touch the ground the entire workout. 10 additional burpee penalty each time it does.