3/18/17 CF Partner

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-ups, then

12 rounds of:

– 12 pull-ups

– 12 lateral burpees over plank hold (one partner holds plank while partner does 12 burpees jumping over)

*For the 12 rounds, one partner completes the 12 pull-ups and then 12 burpees, then switch. Rx+ for chest to bar pull-ups and planks on PUSH-UP PR)