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.
Metcon
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.