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)
AMRAP 20 Minutes:
-40 DB snatches, alt arms each rep, 50#/35#
-8 Wall walks
-40 Cal row
-8 Rope climbs
*Sub 5 push-ups/wall walk, 10 jumping pull-ups/rope climb.