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:
50 Cal row
50 Box jumps
50 Pull-ups
50 Double unders
50 Burpees
10 Rope climbs
*Any order, but you must complete one exercise before moving on to the next.