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 Min:
Run 800m, then AMRAP in remaining time:
-60 Ball slams, 30#/20#
-50 Box jumps, 24″/20″
-40 Cal row
-30 Dips