3/9/19 CF Partner

CrossFit Roselle – CrossFit


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 (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.