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:
20 Quick feet
30 Box jumps, 24/20
20 Quick feet
30 Dips
20 Quick feet
30 power cleans, 135/95
20 Quick feet
30 Bar over burpees