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:
200 Abmat sit-up buy in, then:
7 Heavy KB swings
5 High box jumps
7 Target burpees
*Partner a does the 7 swings, then partner b does the box jumps, then a does the burpees. Now partner b does the swings, etc. Continue alternating movements in this pattern.
**100 cal row also needs to be completed at some point during
WOD.
***Rx+ 150 GHD sit-up buy in, 150 cal assault bike.