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 Min:
-20 Weighted step ups, alt legs each rep
-30 Roll to stands
-40 Jumping pull-ups (sub 4 rope climbs)
-50 KB swings
*choose weight for step ups and KB swings and post to comments.