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 Minutes:
40 DB Snatches, alternating arms each rep
40 Toes to Bar
40 Cal Row
*One person working at a time. Sub kipping knee raises or V-ups as needed. Record weight used in notes. Rx+ 75#/50#, TTB, and 40 Cal Assault Bike.