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:
-40 HR push-ups
-40 V-ups
-40 Pull-ups
-40 KB swings, 55#/35#
-40 Burpees
-40 Cal row
*One person working at a time. Rx+ strict ring dips, strict TTB, strict pull-ups, & 75#/55# KBS.