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)
20 Min Partner AMRAP:
30 Pull-ups
40 KB swings, 55#/35#
50 Abmat sit-ups
60 Quick feet
*Only one person working at a time.